“11.3” WOD 9/27/17

WARM UP:

400 M. Row or Run

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squats

10 Clean Extensions

10 Clean Pulls

Then:

Max Effort Handstand Hold

Then:

Mobility

SKILL:

EMOM 12

MIN. 1 – 8 = 5 HSPU

MIN. 9 – 12 = +1 Rep each minute until failure.

*ADV = Strict

**BEG = Box Piked

LIFT:

Clean + Jerk

2 + 1 @ 70%

2 + 1 @ 75%

1 + 1 @ 80%

1 + 1 @ 85%

1 + 1 @ 90%

WOD:

“11.3”

AMRAP 5

Squat Clean & Jerk (165/115) (155/105) (135/95) (115/75)