Warm Up:
2 RFQ of:
6 Each Alternating D.B. Power Snatch (HBD)
6 Each Alternating D.B. Hang Power Clean + Jerk
6 Each Single Arm Thruster
200M Run
2-3 Minutes WU + @80% Sustainable Pace; Rest 90 Seconds
Lift:
B: Power Clean (2 @75/85 + 1/1/1 @90%)
+
C: Deadlift (12@75-85/10@85-95/8@95-105%)
+
12@75-85/
10@85-95/
8@95-105%; Rest 90 Seconds between sets
12@75-85/
10@85-95/
8@95-105%; Rest 90 Seconds between sets
Metcon:
Strict Toes-To-Bar (3 X 60% + 1 X 50%)
+
Air Bike
90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds
+
4 Rounds-
EOMOM of:
15 Seconds Air Bike Sprint
+
200M Recovery Jog
EOMOM of:
15 Seconds Air Bike Sprint
+
200M Recovery Jog
*= Complete as much as possible in any time remaining