WOD 11/15/16

A1: Warm Up -3 Minutes Row 

@80-90% Sustainable Pace

A2: 3 Minutes AMRAP of:

3 BroadJump

3 Double K.B. Swing

3 Double K.B. HPC (HBD)

3 K.B. Front Squat
@80-90% Sustainable Pace

B: 1 Clean DeadLift + 1 Clean Pull + 1 Power Clean

15 minutes to build to a Max for the Complex

Take 2-3 seconds to set up between movements/4 Seconds eccentric on Clean DeadLift (42X1)/Hold Power Clean in front rack for 5 seconds (02X5)

C1: Box Jumps (30/24) – 5 Rounds of

1 Minute Max Reps ; 1 Minute Rest

Step Down first 3 rounds. If you are planning on participating in the Open, practice Rebounding last 2 rounds.

C2: Clean (135/95) – 5 Rounds of

1 Minute Max Reps ; 1 Minute Rest