WOD:
“Santora”
Three rounds for reps of:
Squat cleans 155/110 pounds, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
Deadlifts 245/170 pounds, 1 minute
Burpees, 1 minute
Jerks 155/110 pounds, 1 minute
Rest 1 minute
Post total reps completed to comments.
James Hobart 158 reps.
SCALES:
Gold
Three rounds for reps of:
Squat Cleans 135/95 pounds, 1 minute
20′ Shuttle sprints, 1 minute
Deadlifts 225/160 pounds, 1 minute
Burpees, 1 minute
Jerks 135/95 pounds, 1 minute
Rest 1 minute
Silver
Three rounds for reps of:
Squat Cleans 115/80 pounds, 1 minute
20′ Shuttle sprints, 1 minute
Deadlifts 205/145 pounds, 1 minute
Burpees, 1 minute
Jerks 115/80 pounds, 1 minute
Rest 1 minute
Bronze
Three rounds for reps of:
Squat cleans 85/60 pounds, 1 minute
20′ Shuttle sprints, 1 minute
Deadlift 185/130 pounds, 1 minute
Burpees, 1 minute
Jerks 85/60 pounds, 1 minute
Rest 1 minute
WARMUP:
6 min AMRAP:
8 Dumbell push jerks
7 Pushups
6 (3 each leg) One leg dumbell deadlifts
5 Dumbell cleans
SKILL WORK or MOBILITY WORK:
Tricep mobility on an empty bar to improve rack position.
Use the test, re-test method to see results.