Wod 8/3/16

Strenght
Emom 10′
Odd: 2 hang clean Pull +2 Power clean

Even:  5 strict knees to elbows

Work capacity
5 round for time
15 v up
12 deadlift (60/ 45)
Allo scoccare di ogni minuto lascia tutto quello che stai facendo e fai 5 burpees.
Score: time

–One&Only team competitor–

1: 5 Rounds  – “Bear Complex”: Every 4 minutes, perform 7 unbroken cycles of:

1x clean

1x front squat

1x push press

1x back squat

1x push press behind the neck

*You can link the movements together to perform a squat clean + thruster + back squat + thruster, but you must perform the 7 cycles without letting the barbell rest on the ground. Resting in the back rack, hang, front rack position are all acceptable.  Work up to a max in the 5 rounds.

Work Capacity: Complete 5 rounds for time of:

-15x toes to bar

-10x deadlifts (155#/105#)

*Kicker = At the top of every minute, stop what you are doing and perform 15x double unders.

*12 minute time cap

Conditioning (Optional): Complete as many reps as possible in 6 minutes of:

-Row 30/20 calories

-400m sprint

-Row 30/20 calories

*Goal is 1 complete round (or more!)

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