WOD : 11/3/2017

Friday

2 Minute Amrap of the following  
3 Hang Power Snatch (95/65) 
5 OHS (95/65) 
7 Box Jumps (24/20) 

rest 1 minute

2 Minute Amrap of the following
3 Hang Power Cleans (95/65) 
5 Front Squats (95/65)
7 Buprees

rest 1 minute and repeat the above 4 more times

Closeout - Free standing handstand walks

Strength
 

Strength 

A1-  Broad Jumps (2 leg take off) 
10 total attempts for max effort

B1 - Deadlift (conventional stance) 
3 x 75%
3 x 80% 
3+ x 85% (leave 2 left in the tank)

C1 - Pause Front Squats
4 sets of 3 reps (pause only on 1st rep.) 
(RPE of 6-7 for these, that means that on a scale of 1-10 with 10 being a max effort and 1 being the easiest possible weight!) 

D1 - Single Leg RDL (use a barbell) 
3 x 15 reps
D2 - Single Leg Calf Raise
3 x 20 reps at tempo 21x0