Warm Up:

Med Ball Warm Up

Movement of the Week:

3×8-10  of Victory

3×8-10 of Row

Strength:
Clean
2×5 at 75% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat
3×3 at 75% With a 3 sec pause in the bottom position of each rep

Metcon:
Team Linda 20 Min Cap
10-9-8-7-6-5-4-3-2-1 reps
Deadlifts 115/95
Hang Power Cleans 95/65
Bench Press 135/95

Athlete A will start at the clean station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Deadlift station.  3,2,1 go…each athlete must complete 10 reps of that particular movement.  Once they have all completed 10 reps they each rotate one station where they begin to perform 10 reps of that movement.  After they’ve done 10 reps they rotate one more time and perform 10 reps at the 3rd station.  At this point they are back where they began the wod.  This is the start of round 9.  They will repeat the process until they have all gone from 10 down to 1.

No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test

3. Conditioning
27-21-15-9
T2B
Overhead Squats (135/95)
Over-the-Bar Burpees

4. Stamina Conditioning
EMOMx10:
6 Power Cleans (135/95#) + 6 HSPU