WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
A)
Every 90secs for 7 rounds
Paused clean deadlift (knee/2sec)
Paused clean deadlift (contact point staying over bar/2sec)
Clean
Front squat

Start at 70% of 1 rep max
*try to add weight each round*

B)
Complete as many reps as possible in 7 minutes following the rep scheme below:
65/100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65/100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65/100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65/100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65/100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65/100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65/100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Extra Credit
For time:
“Annie”
50-40-30-20-10reps of:
Double unders
Pull ups

Oly Extra Credit
5 rounds-
5-7 RDLs (AHAP)
6 high box jumps

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