WOD

“Shelter”
With a Partner Complete:
4 Rounds Each:
8 Hang Power Snatches (95/65)
8 Bar Facing Burpees
THEN
4 Rounds Each:
10 Hang Power Cleans (95/65)
8 Lateral Over the Bar Burpees
THEN
4 Rounds Each:
12 Shoulder to Overhead (95/65)
8 Burpees
*One partner completes a round while the other rests.

WOD Guidance & Goal:
REST! Yes, you get to rest as your partner does a round which gives you the opportunity to push for unbroken barbell movements and fast burpees. Target  20 minutes.

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ENDURANCE

5k

BARBELL CLUB

Courtesy of Burgener Strength

1) Back squat: 65%x 8 reps, 70%x 8 reps, 80%x 6 reps, 85%x 6 reps.
*Rest 10 minutes, then:
2) Front squat: 70%x 5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5 reps.

Core: 3 rounds:
Max rep unbroken GHD sit ups (If you get to 30 reps, stop for that set)
rest 90 seconds
5x Stiff legged deadlifts (AHAP)
rest as needed