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This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round
There Will be an Rx plus option. To qualify for Rx plus you must complete the WOD using 185/135#
EMOMx10 1 Front Squat, Across
Odd: Power Snatch+Hang Squat Snatch+Squat Snatch
Even: 3-6 Muscle ups
Power Snatch+Hang Squat Snatch+Squat Snatch
Teams of Two
For each of the following movements you and your partner will perform as many reps as possible in 5 minutes. After each movement you will get 2 minutes of rest before moving on to the next movement.
5 Minutes Max Effort Wall balls, 20/14
5 Minutes Max Effort Pull-ups
5 Minutes Max Effort Hang Power Cleans, 135/95
5 Minutes Max Effort Burpee over bar
Use this section to input your teams total rep score
No resting on the ground or the hang. Resting in the front rack is OK. Rest 3 minutes before going on to the next weight
Establish a max set of unbroken TnG Squat Cleans, 165/115
Establish a max set of unbroken TnG Squat Cleans, 185/135
Establish a max set of unbroken TnG Squat Cleans, 205/145
On the 3:00
Record times for every round. Top times will be under 2:00 for all seven rounds.
Max rounds in 3 minutes of:
3 Power Cleans, 135#
Repeat for a total of 5 cycles
Your score is total rounds, only full rounds count.