TOW WOD 140110:
1) 8:00 to work to a 3rm Power Clean & Push Jerk (1 CL & 1 PJ for 3 reps, touch & go reps – stay within the allotted time)
2) 1XME T&G Power Cleans & Push Jerks @ 85% of max from #1
There are four sets of 1a and three sets of 1b. Alternate sets as usual, but you will finish on the fourth set of 1a.
1a) Back Squat: 1X8@80%, 1X5@85%, 2X3@90%, quick up and down with no pause every set, rest 90 sec.
1b) 3X6 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.
Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.
Row 2k @ 90% (to find 90% take your PR 2k, convert to seconds, and multiply it by 1.11111111 – no, I’m not kidding)
EMOM for 5 minutes – 15 6″ Target Burpees AFAP (as fast as possible)
Row 1k All Out
b)6+0,6+2,6+4 (no deficit. First time I was really successful at kipping HSPU, confidence lead to more reps)
Burpees: Completed the first two rounds, the last three I just turned into AMRAP 3 minutes because I the second round finished at 56” 59 total