Power Clean technique and strength session, with our Olympic lifting coaches.

For Richards 28th Birthday, a special long WOD today.

Must complete before you can compete
2.8 minutes in static handstand position
then
2 rounds for time
1km Run
28 OH Squats (42/25)
28 Pull ups
28 Pistols
14 C2B or Bar muscle ups

Strength: Ring Rows, Ring Dips, Deadlifts

Metcon:
Fran

Skill: Push Press
Strength: Push Press & Weighted Pull ups

Metcon: Team WOD (teams of 3)
EMOM 25 Minutes
10 Push Press
20 Box Jumps
20 Push ups

*Rules.
All reps must be completed by the team as a whole every minute on the minute, but work load and task can be divided and completed in anyway the team wants. There is a 10 Burpee penalty added for every round not completed.

Strength: Cleans and Back Squats

Metcon: 3 Rounds for time
500m
30KB Ground to Overhead
15 Pull ups

Strength: Front Squats and Tabatta Push ups.

WOD:
7 Rounds for time of ”Bear complex”
1 Round = 5 Reps of…
1 Power clean
1 Front Squat
1 push Press
1 Back Squat
1 Push Press
*There is a 5 burpee penalty for every time you take your hands off the bar during rounds.