WOD:

#Backside Bonanza

Alternating OTM x 20:

Odd – 5 Deadlifts **UNLOADED OPTION KB DEADS
Even – 10-15 Box Jumps/Step Ups (24/20)

Start at a moderate load (50-60% Of 1RM), and increase each round

STRENGTH – BARBELL CYCLING: (10 MIN CAP)

1 ROUND

15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

RX: 135/95 RX+155/105LBS

UNLOADED (No Barbell) STRENGTH OPTION: (10 min CAP)

15 KB Swings, 15 Goblet Squats, 15 HR Pushups

12 KB Swings, 12, Goblet Squats, 12 HR Pushups

9 KB Swings, 9 Goblet Squats, 9 HR Pushups

COMPETITORS:

Barbell Cycling
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks
Rx – 175/125

Conditioning
Alternating OTM x 20:
Odd – 5 Deadlifts (Start at 225/155 and add 20# every round)
Even – 15 Box Jumps (24/20)

Gymnastics Conditioning
50 Strict Handstand Pushups for time