WOD

“We Know The Way”
AMRAP 10
10 Hang Squat Cleans
10 Push Press
Rest 2 Minutes
AMRAP 10
10 Thrusters
10 Sit to Stands

Post Rounds + Reps to Comments.

WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell, do 9 hang squat cleans (holding both ends of the db) take a quick break do the tenth and then 10 push press (no re-dip) try to go unbroken. Target 8+ rounds. Rest 2 minutes, then start the next AMRAP 10 with ten thrusters (unbroken as long as possible) and 10 sit to stands. Scaling for sit to stands is 10 sit ups and 10 squats. Target &+ Rounds. 

ENDURANCE

8 x 400m, walk 100m between

BARBELL CLUB

1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)