3 Rounds

4 Minute AMRAP

10 Dead Lift (135/95)

10 Hang Power Clean (135/95)

10 Front Squat (135/95)

Rest 1 Minute Between Rounds

Barbell Cycling is the name of the game today.  We want our conditioning to come from moving the barbell at speed and intensity.  The weight on the bar should be something you can do unbroken for 10 reps of each of the movements if fresh.  We only have 4 minutes of work for each round, so rest breaks should be minimal.  You can blend the movements if wish (you can start your hang power cleans after your 10th Deadlift without putting the bar back down, and you can do a hang squat clean for your 10th hang power clean).  Dropping after the 9th rep of each movement is also an efficient way to get a quick rest break.   These types of “sprint” wods with short rest breaks are awesome for building metabolic capacity (building your motor).  Don’t worry, we will have a longer conditioning WOD in the very near future….hint, hint.

ANNOUNCEMENT:  For your WOD planning….the gym WILL be open for one class time for the 4th of July.  We will be doing an 8:00am hero WOD.  Please make plans to join us for a challenging, but fun WOD with a special ending.