WOD:

1) 25 minute AMRAP:

3 Rope Climbs 15ft

5 Hang Power Cleans 205/135

10 Ball Slams 40/30

20 Lateral Bar Hops

Substitution for Rope Climb is either 3 Sit-to-stand or 5 Pull-ups per Rope Climb

Extra Work:

2) Box Jumps: 3 x 3 Max Height

Rest 90 seconds between sets.

3) Snatch: 3 x 1 @ 70% of 1RM

Rest 90 seconds between sets.

4) Clean and Jerk: 3 x 1 @ 70% of 1RM

Rest 90 seconds between sets.

5) Strict Pull-ups: 2 sets of Max Reps

Rest 3 minutes between sets.

For Results post Rounds and Reps for Met-con along with any scaling used. If you did Extra Work post weights and reps for all movements.

Post Results/Thoughts To Comments

Dani and Laura are competing tomorrow at the OC Throwdown in California…first workout kicks off at 10:00 AM Eastern Time tomorrow, tune in and show your support