Warm Up:
Warmy
Front squat 3,3,3,1,1,1 (95,115,135,135,135,135/65,75,85,85,85,85)
Xfit WOD:
Teams of 2, 15 minute AMRAP of;
Plank slide/lunges
Combination lift – front squat (7), hang clean (5), push press (3) (95/65)
P1 begins plank slide at baseline and goes until he/she crosses half court then lunges from half court to other baseline and waits for P2. While P1 is working/waiting, P2 performs 7 front squats, 5 hang cleans and 3 push presses. Once P2 finishes his/her last press, walk down to meet P1 while weight is overhead. Penalty – if you need to rest weight in any position besides overhead (rack position, on back, ground…etc.), drop the bar and perform 3 burpees. Pick the bar back up and walk to meet your partner in overhead position again. P1 now performs the lift sequence while P2 plank slides/lunges going back the other direction. Continue this rotation for 15 minutes.
Pull up WOD:
5×10 (full extension)
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