WOD

“Lost in Japan”

METCON

10 min for max load
1 Deadlifts + 2 Hang Power Cleans+ 1 Jerk
Rest 5 Minutes
AMRAP 10
5 Bar Muscle Ups
10 Hang Power Cleans
*at 75% of complex

MASTERS

10 min for max load
1 Deadlifts + 2 Hang Power Cleans+ 1 Jerk
Rest 5 Minutes
AMRAP 10
5 Chest to Bars
10 Hang Power Cleans
*at 75% of complex

MOVE

10 min for max load
1 Deadlifts + 2 Hang Power Cleans+ 1 Jerk
Rest 5 Minutes
AMRAP 10
5 Strict Pull Ups
10 Hang Power Cleans
*at 75% of complex

WOD GUIDANCE & GOALS
The first ten minutes will be spent building to the heaviest, and technically/mechanically sound, complex of 1 deadlift, plus two hang power cleans, and one jerk. There is no break between movements. As a class you’ll then take a 5 minute rest before the AMRAP 10. For the AMRAP, choose a difficult upper-body-pulling movement, and use 75% of the weight you did for the complex, for the 10 hang power cleans. Target 3 rounds for the AMRAP.

Post Weight + Rounds to Comments. Compare Scores HERE.

HOME WOD

AMRAP 10
15 sit ups
30 lunges
60 meter sprint

ENDURANCE

Rest