Group WOD:
A. Learn pistol skill work.
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B. AMRAP 10:
25 KBS (16/24kg)
20 Alternating Pistols
15 Double Push-Up Burpees
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Immediately following the 10 minute mark;
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C. 4 minutes to establish max Hang Power Clean.
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Score is number of rounds and reps in B + max weight successfully lifted in C.
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Competition WOD:
A. Every two minutes, on the minute, for 10 minutes (5 sets):
Back Squat x 2 reps @ 90%
Take 2-3 warm-up sets to get to 90% before you begin.
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B. On the O:00:
100 Double Unders
3 Burpees OTM until DU completion.
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C. At 5:00:
3 Rounds
30 KBS (24/32kg)
3 Burpees every broken set.
Rest 90s in between each set.
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D. At 15:00:
AMRAP 3
Ground to Overhead (105/165#)
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