WOD:
 
Teams of 3:
 
7 min AMRAP
50 Push Press 115/80, Rx+ 135/95
50 Push Press 135/95, Rx+ 155/105
Max Push Press 155/105, Rx+ 185/125
 
– Rest 3 min –
 
7 min AMRAP
50 Back Squat 135/95, Rx+ 155/105
50 Back Squat 155/105, Rx+ 185/135
Max Back Squat 185/135, Rx+ 205/155
 
– Rest 3 min –
 
7 min AMRAP
50 Hang Power Clean 115/80, Rx+ 135/95
50 Hang Power Clean 135/95, Rx+ 155/105
Max Hang Power Clean 155/105, Rx+ 185/135
 
 
 
 
Comp Rx:
 
1. Weightlifting
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean
 
2. Tempo Front Squat
On the Minute x 10 – 1 Tempo Front Squat
 
5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.
 
3. “Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees