Durability
Standing MB Side Toss – 5 sets of 7 reps per side – increase velocity as you get better
Skill/Strength
Warm Up – Drill – Plan
WOD
Every 90 Seconds x 15 Rounds
1 Clean Deadlift + 2 Squat Cleans + 1 Front Squat
Most weight wins
Athletes can drop the bar at any time and adjust the weight b/w complexes
Athletes cannot adjust the weight within a single complex and get credit for the pounds moved in that single 90 second window
Misses are not penalized, so long as these 4 reps are completed every 90 seconds
If an athlete exceeds a given 90 second period to complete this complex, they can keep going until the final 15th 90 second period is over. However, their score will be penalized with a 20% loss of total poundage reported to the white board. So don’t miss
Scores from Friday
Mohamed Ehab swept gold at this years World Championship in the 77 kg category. Here is a sick video of his silver medal Clean and Jerk at the 2015 worlds.
Can’t wait to see Mohamed battle the reigning Olympic Champion Lu Xiaojun shown here squatting over 600# weighing less than 170#.
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