Lauren
WOD
“Captain Crunch”
4min AMRAP:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Push Jerks (95/65#)
Max Calorie Row in Time Remaining
Rest 4 minutes…
4min AMRAP:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Push Jerks (135/95#)
Max Calorie Row in Time Remaining
Rest 4 minutes…
4min AMRAP:
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)
Max Calorie Row in Time Remaining
* Post calories rowed for each round separately to the whiteboard.
Accessory Work
1. Clean & Jerk Complex
On the 2:00 x 6 Sets:
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk (climbing)
2. Gymnastic Practice
10 Minutes of Handstand Walking Practice
