WOD245 - Tuesday, March 24th

RX

1. Warm-Up
Alternating EMOM for 12:00
ODD Minute: 25 Double Unders
EVEN Minute: 5 Pull-Ups (Strict Chin-over-bar, Strict CTB, CTB, Chin-over-bar, you pick)

2. Lift
Every :25 seconds for 8 Rounds
1 Power Clean
1 Squat Clean
The reps are performed at 80% of your Power Clean Max.
If the lifts feel smooth, go 5lbs heavier than last week.

3. MetCon
20-10-5
Bar Facing Burpees
Power Snatch 95/65 (RX+ 135/95)

SCALED

1. Warm-Up
Alternating EMOM for 12:00
ODD Minute: 50 Single Unders
EVEN Minute: 5 Assisted Pull-Ups 

2. Lift
Every :25 seconds for 8 Rounds
1 Power Clean
1 Squat Clean

3. MetCon
20-10-5
Burpees
Power Snatch 75/55

COMPETITION

4. Interval Work
5 Rounds
AMRAP 1 Minute
10 Strict HSPU
Max distance row in remaining time
Rest 1 Minute
AMRAP 1 Minute 10 OHS 155/105lbs
Max distance row in remaining time
Rest 1 Minute
Just to clarify, this will be 5 rounds of each couplet, totaling 10 rounds of 1 minute on 1 minute off.