A. Back Squat 5-5-5-5-5
*Build to a moderately heavy load and maintain across.
B. For time:
Males: 30-24-18-12-6 Push-ups
Females: 20-16-12-8-4 Push-ups
*Sets must be unbroken.
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WOD: Friday
Max reps in 3 minutes: Hang Clean 40/30kg *Run 100m each time you put the bar down. *Each rep is worth 1 point. Rest 3 minutes: Max reps in 3 minutes: Hang Clean 60/42.5kg *Run 100m each time you put the bar down. *Each rep is worth 2 points. Rest 3 minutes: Max reps in 3 minutes: Hang Clean 80/55kg *Run 100m each time you put the bar down. *Each rep is worth 3 points. Rest 3 minutes: Max reps in 3 minutes: Hang Clean 100/67.5kg *Run 100m each time you put the bar down. *Each rep is worth 4 points.