Wednesday 11/5

We are in desperate need of volunteers/ judges for this Saturday's Holiday Throwdown. Please let us know if you're available to lend a hand. Thank you! 

Fitness
A1. Hang squat clean x 3 x 4 sets
Rest 30 sec
A2. Clean lift off + CG Deadlift (3+3) x 4 sets
Rest 30 sec

+

For total reps
3 min AMRAP
10 dead lifts (135/95#)
20 wall balls (20/14#)
Row for Cal
Rest 90 seconds  
X 3 rounds 

Performance
A1. Squat clean w/ pause at mid shin x 2 x 4 sets
Rest 30 sec
A2. Clean lift off + clean pull (1+1) x 2 x 4 sets
Rest 30 sec

+

For total reps
3 min AMRAP
10 dead lifts (155/105)
20 UB wall balls (20/14#)
Row for Cal
Rest 90 seconds

X 3 rounds