Category: WODs

5 sets:
1 Power Clean + 2 Hang Power Cleans
(can have 2 weight changes)(Working on hip explosion and techinique)(NOT a MAX)

9 min AMRAP:
100m Run
20 Air Squats
15 Push Ups

Happy Flag Day!!!!!!!!

25mins to work to a Heavy Backsquat Single
-Go to a Max if it is there!
-Dont be Dumb

Partner Workout;
14min AMRAP:
150 Wallballs (30/20)
100 Alt DB Snatch (50/35)
50 Pullups

*Partners must do Minimum of 5 reps before switching

15mins to establish a Strict Press Max!!

For Time:
100 S2O (95/65)

-complete 8 T2B every Break

*12min Time Cap

For Score:

5 sets of:
3min AMRAP:
20 KB Swings (53/35)
30 DU
Max Burpees in remaining time
-rest 2 mins

25mins to establish Max Front Squat

Pick one: (For time)

10min AB max cal
or
3K Row
or
1 1/2 mile run