ATHLETE

A. Work up to a Heavy complex of: 1 Power Clean + 1 Split Jerk – Focus on Split Jerk Technique

B.  7 Min AMRAP* Compare to your score on 1/20

10 Burpees
10 KBS (53/35)

* This WOD will be done “Open Style.” There will be two heats and you will be judging, counting, and recording reps for another athlete in the class. This is one of the Nutrition Challenge Benchmark WODs–Be sure to come in and give it your best and see how you have improved from the last time we did this WOD on January 20th!

**Nutrition Challengers: If you already redid this workout at the Throwdown with the exact KB weight and type of KBS and you are happy with your score, you can do an alternate WOD:

AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…

C. After Class Extra Credit: 50 Med Ball AbMat Situps

COMPETITOR

A. Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk

B. AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…