Strength / Skill Work

Contrast Training – Warm-up on movements and then:
5 rounds of:
(Fast reps) Bench Press 1×3 @ 80% and then 1×5 Clapping Push-ups. Rest 1:00.

WOD

Barbell Tabata :20/:10, 8x, 1 Round Rest between each movement.

• Bent-over Row
• Thruster
• Hang Clean

Go in Order!
Add Highest Round from each movement together for total Score. (i.e. 8 Bent-over Row, 13 Hang Cleans, 6 Thrusters: Score = 27)

Competitor: 75/55#, 95/65#, 115/75#
Athlete: 55/35#, 75/55#, 95/65#
Health: 35/15#, 55/35#, 75/45#

Peter and Andres at their Level 2 Certification