STRENGTH : 

10 Rounds (E90s)

- 2 Hang Squat Clean 

- 2 Pause Front Squat

(2-Sec PAUSE @ Bottom)

WOD : For Time

100 Toes-2-Bar

For Time

10 Calories on Bike

10 Burpees

15' Ascent

15 Box Jumps (30/24)

20 Walking Lunge

20 T2B

25 SDLHP (75/55)

25 HSPU

30 Sit Ups

30 OH Plate Lunge (45/25)

Then #USAC Test...  #RCFE

 #USAC Test #1

28-MIN AMRAP

2 MIN EACH (Score = Total Reps)

- Front Squat

- Hang Clean

- S2OH

- Box Jump Overs (24/20)

- REST

3 Rounds - Increasing Weight EACH Round

(95/65) (115/80) (135/95)

STRENGTH : 10-MIN (OTM) 

2-4-6-8-10-12-14-16-18-20

PULL- UPS (45:15)

WOD : 3 RFT

- 21 DEADLIFTS (115/75) +(135/95) 

- 15 HRPU

-  9 OHS (115/75) +(135/95) 

5 Rounds NFT

- M.E. Bench (115/75) 

- M.E. Hang Power Snatch (75/55) 

REST 2-3 MIN Between Rounds

SCORE = Total Reps