A) EMOM x 10
– 1 power clean + 2 push jerks (increasing in weight)
B1) Barbell split squat @31X1; 3×3-4; rest 30 sec
B2) Good mornings @31X1; 3×3-4; rest 2 min
C) 8 min AMRAP Turkish Get-ups at moderate load, switch side each rep
WOD
5 rounds @ 85%:
– 10 pull-ups
– 9 burpees
– 8 deadlifts (225/155, 185/115, 135/85)
– 7 box jumps (24/20)
– rest 4 min walking
*keep same split time throughout
Record total working time.
Deadlifts need to be warm before starting and perfect throughout.