Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
10 Rounds
1 Squat Clean + 1 Front Squat + 1 Split Jerk every minute
Regular WOD
20 minute AMRAP
a) High-Hang Squat Cleans (165#/110#) – 1,2,3,…
b) Strict Pull-ups – 1,2,3,…
WODKILLERS
20 minute AMRAP
a) High-Hang Squat Cleans (205#/125#) – 1,2,3,…
b) Strict Chest-to-Bars – 1,2,3,…
Add 1 rep of each exercise after each completed round. Keep climbing until time expires.
If desired, post scores to comments!






9 of 9 Cleans – Regular WOD
Heavy Lift
225(3)-235(3)-245-255-265-275
WODKILLERS
8 Rounds + 5 of 9 Cleans
Man, Jax and I were sad to miss those strict pull ups.
Heavy: 95, 115(5), rest, 120, 125, 130(failed jerk)
(a-95#, b-c2b): 7 rounds + 1 HHSC