Wednesday 5.28.19

A. Strength Test 5 

Clean Max 

Power Clean  Max for Beginners

(15min)

B. Benchmark WOD Test 1 and Mid Length WOD 2: 

“Air Force” 

  • For Time

  • 20 Thrusters (95/65 lbs)

  • 20 Sumo Deadlift High-Pulls (95/65 lbs)

  • 20 Push Jerks (95/65 lbs)

  • 20 Overhead Squats (95/65 lbs)

  • 20 Front Squats (95/65 lbs)

  • 4 Burpees at the top of each minute

12 Min Cap 

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees