Friday's WOD

Strength

Power cleans 5 x 3 @ 70%

Metcon

“Two Scores”
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)

Rest 3:00

For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)

Extra Credit

100 Banded Pull-throughs.

Training Intent

– Strength: The weight should be moderate, focus on form, there should be no bad lifts  

– Metcon: Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 or more sets. Thrusters are intended to be challenging for the first workout. Keep in mind that 4 min is a short time so you are encouraged to go “all out”. You will see this workout again.