Warm Up:
Warmy
3×3 Front squats (75/55), 3×3 Strict press (75/55)
20 mountain climbers in between sets
Xfit WOD:
Teams of 2 perform the following for time;
P1 – 30 burpees
P2 – Holds weight in hang position (165/105)
**if P2 needs to rest by dropping the weight, P1 stops until P2 picks weight back up.
Then…
30 (total) Squat cleans (135/95)
Then…
30 (total) Push presses (115/80)
Then back up the ladder reducing the weight and using (95/65) for all of the following exercises;
30 (total) SDHP’s
30 (total) Back squats
30 Ab mat sit up’s while P2 holds weight above head
Pull up work;
20,13,11,11,11
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