WOD for Sunday, 24 Jun, 2018

Weightlifting
Rx
cash in
AMRAP 2min
american swing @32/24
rest 1min
EMOM
from 00.00 to 04.00
1 deadlift @70/40
1 hang power clean @70/40
1 front squat @70/40
1 shoulder to overhead @70/40
1 back squat @70/40
from 04.00 to 08.00
2 deadlift @60/35
2 hang power clean @60/35
2 front squat @60/35
2 shoulder to overhead @60/35
2 back squat @60/35
from 08.00 to 12.00
3 deadlift @50/30
3 hang power clean @50/30
3 front squat @50/30
3 shoulder to overhead @50/30
3 back squat @50/30
from 12.00 to 16.00
4 deadlift @40/25
4 hang power clean @40/25
4 front squat @40/25
4 shoulder to overhead @40/25
4 back squat @40/25
rest 1min
cash out
AMRAP 2min
wall ball shots @9/6

Intermediate
cash in
AMRAP 2min
american swing @24/16
rest 1min
EMOM
from 00.00 to 04.00
1 deadlift @60/35
1 hang power clean @60/35
1 front squat @60/35
1 shoulder to overhead @60/35
1 back squat @60/35
from 04.00 to 08.00
2 deadlift @50/30
2 hang power clean @50/30
2 front squat @50/30
2 shoulder to overhead @50/30
2 back squat @50/30
from 08.00 to 12.00
3 deadlift @40/25
3 hang power clean @40/25
3 front squat @40/25
3 shoulder to overhead @40/25
3 back squat @40/25
from 12.00 to 16.00
4 deadlift @30/20
4 hang power clean @30/20
4 front squat @30/20
4 shoulder to overhead @30/20
4 back squat @30/20
rest 1min
cash out
AMRAP 2min
wall ball shots @9/6

Beginner
cash in
AMRAP 2min
american swing @16/8
rest 1min
EMOM
from 00.00 to 04.00
1 deadlift @50/30
1 hang power clean @50/30
1 front squat @50/30
1 shoulder to overhead @50/30
1 back squat @50/30
from 04.00 to 08.00
2 deadlift @40/25
2 hang power clean @40/25
2 front squat @40/24
2 shoulder to overhead @40/25
2 back squat @40/25
from 08.00 to 12.00
3 deadlift @30/20
3 hang power clean @30/20
3 front squat @30/20
3 shoulder to overhead @30/20
3 back squat @30/20
from 12.00 to 16.00
4 deadlift @20/15
4 hang power clean @20/15
4 front squat @20/15
4 shoulder to overhead @20/15
4 back squat @20/15
rest 1min
cash out
AMRAP 2min
wall ball shots @9/6

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