Today we focus on our strength/ speed moving a barbell in the greatest possible distance in the shortest period of time. The goal is to build to a weight that we can go unbroken, not releasing our hands from the bar. The conditioning is developing high intensity intervals leaving you gasping after your 10 minutes is up.

Strength 

Every 2 Mins :

Build to a heavy complex of

2 Power Clean + 2 Hang Squat Clean *

6 rounds

* no dropping of bar

WOD

” The Widow Maker ”

AMRAP 10

10 Power Clean (60/40)

2 Rope Climb

10 Front Rack Reverse Lunges ( 5 each leg)

L3 : (50/35)

L2 : (42.5/30)/( 10 ft climb)

L1 : (35/25)/ (x3 body pulls)