WOD #1

bear-deadlift-gray copy

BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY.


Conditioning

For time:

75 Pullups

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

*Rest 2 minutes.

For time:

75 Lateral Burpees

EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.

>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.

All WODS are directly taken from that of the mighty Rudy Nielsen

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