STRENGTH:
EMOMx10: 1 Back Squat, across (Go up from last week)

(Across=same challenging weight for all 10 rounds)

WOD:

#Clang and Bang

20 Min AMRAP

3 Power Cleans (155/105lbs) Rx+185/135lbs
3 Front Squats (155/105lbs) Rx+185/135lbs
3 Jerks (155/105lbs) Rx+185/135lbs

*Try and settle into “your” pace…try and complete a round every :30sec or 1min, or every :90sec

CASHOUT:

2rds

40 Plank Taps

30 Grasshoppers

20  Hollow Rocks

10 Super man pulse

COMPETITORS:

Snatch, Heavy
EMOMx5: 5 TnG Squat Snatches, across

Squat
EMOMx10: 1 Back Squat, across

Conditioning
AMRAP 20 of:
3 Power Cleans, 205/145
3 Front Squats, 205/145
3 Jerks, 205/145
There is a 20 round limit on this workout – so if you are beast, capable of 20 rounds in 20 mins, stop.

Skills
30 Strict Muscle ups for time (GHDSU, Hip or Back Ext. L-Sit, GHD holds, Weighted Sit ups, Good mornings, Single Leg RDL, Reverse hypers, Glute Ham Raises, Ring in/outs, Weighted Bridges)

Conditioning
5 RFT:
30m Prowler Push, 1.5xbodyweight
20 Wall Balls, 30/20
1 Rope Climb