STRENGTH/ACCESSORY – 14 MINUTES
Every two minutes on the minute, working up in weight, complete this complex (7 sets)…
1 Clean pull to shrug (you may drop) + 1 Clean + 1 Front Squat
*You may drop the weight after the clean pull, but must hold onto the for the clean and front squat
Conditioning WOD – 15 min cap
30 Heavy Cleans for time 225/155 (squat or power)
Starting at 0:00 and every minute on the minute thereafter, you must complete 5 bar over burpees before continuing on the cleans.
*This weight should either be about 80% of your 1 rep power clean or a weight you can move moderately fast with singles. Unless, newer, have an injury or completely focusing on form, you should not be using a weight that you can do more than 3-4 unbroken at any time.
*If minute is lapping you continually before you are finishing your burpees please scale the number of burpees to something that allows you to make it back to the cleans
Post greatest weight on complex and time of WOD!
CFR Endurance WOD – 35 min cap
4 Rounds for time of…
21 Cleans 115/85
15 Front Squats
9 Bar Over Burpees