Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Thruster (1 Rep Max)
Will be completed after the metcon and from the rack.
5 Dip and Drives+Jerk
2@50%
2@55%
3@60%
3@65%
2@70%
**You will complete 5 dip and drives and then a Jerk.**
Push Press
3×5@60%
Jerk Balance
3×3@60%
**If you do not have a 1rep Jerk Balance, build to one in 15 minutes or less. This should not be very heavy**
DeadLift
12×3@60%
OHS
8×8@40%
For Time:
Buy in: 800m Run
50-40-30-20-10
Rower/Ski Cals
Buy out: 800m Run
Time cap: 38 mins
Calorie only work/rest 1:1
Halting Clean
2×2@50%
2×2@55%
3×2@60%
3×2@65%
2×2@70%
**you will do a tempo clean DL to the hang position, once there you will pause for 2 seconds into a fast hang clean**
Hang Clean Pulls
3×5@60% of Clean
**Stand the bar up lower into the hang position and stand tall, when the bar makes contact with you pull, repeat 5 times.**
Tall Cleans
3×3@60% of tall clean
**You wil stand tall, shrug, and drop fast into the bottom of a squat clean.**
***If you do not have a tall clean number build to a 1 rep take no more than 10 minutes. This should not get too heavy***
Shoulder Press
12×3@60%
Barbell Row
8×8@40%
5×3@60-70%
Tempo=5 secs down & 2 secs in the hole
AMRAP x 10
10 Goblet Squats
10 Ass Bike Cals
CrossFit Wig Wag 