WOD

10 Minute AMRAP

Weightlifting
Metcon (Weight)
Lion Complex for Clean and Jerk
7 reps for max load
1 rep is
Deadlift to power position
hang power clean
front squat
jerk
behind the neck jerk
front squat

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

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