WOD:
Strength:
12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks
Conditioning:
20 Minute AMRAP of
5 Parallette HSPUS
10 Alternating Pistols
15 GHD situps
SCALES:
Gold
Strength:
12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks
Conditioning:
20 Minute AMRAP of
2 Parallette HSPUS
8 Alternating Pistols
10 GHD situps
Silver
Strength:
12 min to work up to a heavy load in the complex: 1 Power Clean + 2 Push Jerks
Conditioning:
20 Minute AMRAP of
5 HSPUS
10 Alternating Pistols or rolling pistols
5 GHD situps
Bronze
Strength:
12 min to work up to a heavy load in the complex: 1 Power Clean + 1 Push Jerks
Conditioning:
20 Minute AMRAP of
5 Handstand holds or wall walks
10 Air Squats or pole squats
15 Situps