Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility
3 x 5 Scott’s Press
(behind the neck snatch grip press in full squat)
Metcon (Time)
Sprint WOD
400m Run
21 Thusters 95/65
Metcon (Weight)
Skillz and Drillz
E90S for 9 mins
1 High Hang SqCl
1 Hang SqCl
1 SqCl
1 Split Jerk
3 sec pause at bottom of each squat and in split catch
increase weight throughout
Metcon (Weight)
Front Squats
3-3-3-3-3
Move as much weight as possible over 5 sets
Metcon (AMRAP – Reps)
Throwdown Individual Metcon
12 min AMRAP
10 WBs
5 SqCl
5 Bar Facing Burpees
Weight for SqCl changes at 4 mins/8mins
men – 95/135/155
women – 65/95/105
At 4/8 minute mark, stop, change the weight, and begin a new round.