STRENGTH : Front squat,working up to a heavy working set of 3×5 reps.
12 min AMRAP
8 x ring dips
10 x front squats 60/40kg
12 x lateral over bar burpees (two feet jump, full extension not required)
3 min rest then
Teams of 2
Break it up anyway you want.
Buy in is 400m Run
100 – Power Cleans 60/40kg
100 – Abmat sit-ups
100 – Wall Balls 9/6kg
100 – Cal Row
Every 5 min all teams stop and do 20 Burpees/10 each, then continue the workout!
Strength – Power snatch 25mins to establish a 1RM
Mobility – Shoulders
WOD – For time
Move that Load
Mens Rx – 3000kg, scaled – 2000kg
Ladies Rx – 2000kg, scaled – 1000kg
Goal to move a total of 3000/2000kg from ground to overhead, you choose the movement & the load (Clean & Jerk x 30 @ 100kg = 3000kg or Snatch x 40 @ 50kg = 2000kg etc etc)