DEADLIFT/POWER CLEAN/(SQUAT) CLEAN COMPLEX & "ADRENALINE"

A) Strength:

15:00 to Find a Max Load in a Complex of:

3 Deadlifts
2 Power Cleans
1 (Squat) Clean

*Build to a max over the course of 6-8 sets
*All done without removing hands from the bar
-Rest 2:00 between sets
-Beginners, practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

B) WOD:

"Adrenaline"


AMRAP 8 of ascending reps:

2 Burpee Box Jumps (Rx = 24/20, S = Lower Box, Burpees No Box Jump)
2 Squat Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
... & so on adding 2 reps each round. Score = total reps completed.

Last done 4/2/18

Alternate WOD: 

4 RFT:

6 Burpees
6 Russian KBS
6 Goblet Squats
- Rest 60s -

C) Posterior Chain:

Reverse Hyper @ 50% of Back Squat (3-4 x 20-30). Rest 60-90s

- OR -

400 Meter light sledpull powerwalk w/ a light weighted vest