With the heaviest weight possible achieve:
3 hang cleans (power, squat, or split)
3 front squats
3 shoulder to overhead
Without dropping the bar
- 3 attempts (each attempt has a 60 second time frame and 2 minutes of rest I between the next attempt; you can increase the weight, decrease the weight, or keep it the same.)
- if you do not complete all 9 repetitions successfully in a single attempt it is considered a no rep and you will receive 0lbs lifted for that attempt.
- must make 3 separate attempts
- clips must be on the bar
- tie breaker is done only with the weight that was successfully lifted all 9 times. After accomplishing all 9 reps without dropping the bar, the athlete can choose to deadlift the same barbel for the remaining time of the minute to achieve more points in the case of a tie. Example (275 + 7 deadlifts would be = 275.07)
3 hang cleans (power, squat, or split)
3 front squats
3 shoulder to overhead
Without dropping the bar
- 3 attempts (each attempt has a 60 second time frame and 2 minutes of rest I between the next attempt; you can increase the weight, decrease the weight, or keep it the same.)
- if you do not complete all 9 repetitions successfully in a single attempt it is considered a no rep and you will receive 0lbs lifted for that attempt.
- must make 3 separate attempts
- clips must be on the bar
- tie breaker is done only with the weight that was successfully lifted all 9 times. After accomplishing all 9 reps without dropping the bar, the athlete can choose to deadlift the same barbel for the remaining time of the minute to achieve more points in the case of a tie. Example (275 + 7 deadlifts would be = 275.07)
WOD 2
10 Min AMRAP Ladder
(increase the reps in multiples of 3′s….3,3,6,6,9,9,12,12,15,15,18,18,21,21…etc)
Hang Power Cleans (115, 85)
Wallballs (20, 14)
Post the round completed plus any additional reps
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