A: Grip Work:
Accumulate 3:00 in a dead hang
B1: Full clean and jerk
on the 90 sec x 6
3 at 70% and 3 at 75%
1 full clean + 1 hang full clean + 1 jerk
B2:on the 90 sec x 4
all at 80%
1 hang clean + 1 jerk
C: Deadlift
1x12 at 50%
1x8 at 60%
1x6 at 70%
3x5 at 75%
Rest approx 2 minutes between sets
For time with a 7 mins Cap followed by a
4 mins rest.
x 3
9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35
Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece. Score is time completed or +1 sec for each rep not completed.