WoD - Jun. 8, 2017

Hold My Plate Brah

16 minute AMRAP

sub divided into 2 AMRAPS with increasing weights

0-2 minutes 85/55#

2-4 95/55#

4-6 115/65#

6-8 125/75#

8-10 135/85#

10-12 145/95 #

12-14 155/105#

14-16 165/115#

5 deadlifts 

3 hang power cleans 

3 front squats 

2 thrusters 

Rules of Engagement

One partner will be performing the complex above. The complex must be done un-broken and once completed the complex counts as one set. While the other partner holds the plate. The weight will increase per two minutes. The goal for the workout is to accumulate as many complex as possible. Remember 5,3,3,2 done unbroken counts as one set. One partner can perform as many sets as they want while the other partner holds the plate. The plate cannot hit the ground at any time once the workout has started. If the plate touches the ground during the 16 minutes then both partners have to row 300 meters at the end of the workout.

16 minute time frame 

Note

Plate Positions 55/35#

Odd: against body

Even : overhead

Mobility

Shoulders

 

 

 

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