BARBELL COMPLEX & AMRAP 18

A) Strength:

Build to a Heavy set (does NOT need to be a max) in 15:00 of:

4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Jerk

- Rest 2:00 between heavier sets -

B) WOD:

AMRAP 18:

Run 200 Meters (Row 250/200 Meters or Bike 12/9 Cals)

- Then -

"DT"

12 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)

9 Hang Power Cleans

6 Shoulder to Overhead

Beginners:  

5 Deadlifts (135/95) 

5 DB Thrusters (35/20) 

5 Squat Thrusts

C) Extra Credit:

1a) Banded Pull-throughs (3 x 15). No rest.
1b) Banded Leg Curls (3 x 25 ea). No rest.
1c) Landmine Rotations (3 x 20-30 total). No rest.