The One and ONLY Island Box!
Skill:
Clean & Jerk
5@40/50/60%
3@70/80%
1@85%
WOD:
10 AMRAP
20 DB Snatch Alt Arms 50/35
12 OH DB Lunge Steps – 6 Each Arm
8 Burpees
Skill:
10 min to get Heavy Complex of:
Power Clean + Hang Power Clean + Hang Squat Clean
WOD:
For Time / 18 Cap on Push Ups
400m Run
40 Abmat Situps
40 KB American 53/35
10 Goblet Squats
800m Run
10 Goblet Squats
40 KB American
40 Abmat Situps
400m Run
Then, from Time you finish to 18:00 Max HSPU/HRPU
Skill:
Backsquats
12@30$
10@40%
8@50%
6@60%
WOD:
12 AMRAP Ladder
2-4-6-8-10-12…..
Deadlift 100-125%Bodyweight
Bar Over Burpees
25 DU/ 75 Singles