Warm Up:
Warmy
5,5,3,3,1,1 squat cleans (75#@5’s, 95#@3’s, 115#@1’s/45#@5’s, 55#@3’s, 65#@1’s
5 HRPU’s in between sets
Xfit WOD:
Complete as many reps as possible in 20 minutes of:
Each athlete performs as a relay:
3 burpee box jumps, 20 inches
3 squat cleans, 95 / 65 lb.
Then, each athlete performs as a relay:
6 burpee box jumps, 20 inches
6 squat cleans, 95 / 65 lb.
Then, each athlete performs as a relay:
9 burpee box jumps, 20 inches
9 squat cleans, 95 / 65 lb.
Etc., adding 3 reps to each exercise, each round
The first athlete will perform 3 burpee box jumps, then 3 squat cleans, then tag the second athlete who may then begin working. Once P2 has completed their round of 3s, they will tag the first athlete who will then begin their second round, this time performing 6 reps of each exercise. The team’s score is the total reps completed within the 20 minutes.
Pull Up WOD:
5×10 (work on full extension)
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