WOD:

Barbell Conditioning:

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. 

Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 KB Swings EMOM for 8 min)

2 Minute Transition, then..

Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 Ball Slams EMOM for 8 min)

Rest 5 Min, then..

WOD:

#Adreneline Rush

1000m Row

21-15-9:

KBS (70/53)
Goblet Squats (70/53lbs)  Rx+ Overhead Squats 115/75lbs

CASHOUT:

Complete 4 rounds for time of:
15 unbroken Thrusters, 95/65 *(UnLoaded Wall Balls)