From something long, light and fluffy to something short and vicious. When this workout was released in 2011 many athletes failed to get the bar overhead. Now as this sport has progressed the likelihood of most good club athletes hitting this prescribed has increased tenfold. The shortest wod in Open history and one of the most demanding and fiercest. Your coach will select your load for you today. ENJOY!

Strength

E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Push Jerk

*Build

WOD

” 11.3 “

AMRAP 5

Squat Clean + Jerk (75/50)

*In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.