WOD:

#aloha thrusters

5rds for time:

10 Power Clean (115/75lbs)

10 Burpees

10 Push Press, (115/75lbs)

10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

STRENGTH:

Clean and Jerk Complex

Every 1:30 for 15 minutes (10rds)

3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

Unloaded Option for Barbell Strength is:

4 rds

:30 sec Plank Hold

20 Weighted bridge

10 Good Mornings w Plate

10 Ring Rows

COMPETITORS:

1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Barbell Cycling
A. AMRAP 3:
25 Back Squats, 185/135
25 Back Squats, 225/155
AMRAP Back Squat in remaining time at 275/185

3 minute rest

B. AMRAP 3:
20 Push Press*, 135/95
20 Push Press*, 155/105
AMRAP Push Press* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest

C. AMRAP 3:
15 Power Cleans, 155/95
15 Power Cleans, 185/135
AMRAP Power Cleans in remaining time at 205/145

3. Gymnastics Conditioning
3 Rounds for time of:
18 Bar Muscle ups
9 Strict Deficit HSPU – you choose the deficit
1 L-Sit Rope Climb
18 C2B Pull ups
9 Kipping Deficit HSPU – you choose the deficit
1 Legless Rope Climb
18 Pull ups
9 Strict HSPU
1 Rope Climb
1 minute rest between rounds

4. Conditioning
4 RFT:
10 Thrusters, 95/65
10 Burpees
10 Hang Power Snatches, 95/65
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)