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WOD

“DelighT” (AMRAP – Rounds)

“DelighT”

AMRAP 15:

12 Box Jump Overs

12 Deadlifts

9 Bar-Facing Burpees

9 Hang Power Cleans

6 Pull-ups

6 Push Jerks

RX+-24/20″, 155/105#, Strict Pull Ups

RX-24/20″, 135/95#, Kipping Pull Ups

50-59-20/16″, 105/75#, Jumping PU

60+-Step ups, 95/65#, Ring Rows

Basics-8 AMRAP Burpees, PVC/BB, Step Overs and Ring Rows
DESCRIPTION

We’ll alternate between bodyweight and barbell movements in this threshold workout

Your score today is total rounds and reps completed

The intended scoring range is between 3-4 rounds

BARBELL MOVEMENTS

Use one barbell weight for all 3 movements

Choose a weight based on the hang power cleans and push jerks

This weight should allow you to:

Complete the Hang Power Cleans in 2 sets

The Push Jerks in 1 set

BOX JUMP OVERS

There is no need to stand to full extension at the top

We recommend jumping down or stepping down instead of rebounding

BAR FACING BURPEES

Like the box jump overs, you do not have to stand to full extension when jumping over the bar

STRICT PULL-UPS

If you have 10+ strict pull-ups, complete this station as written

Complete a modification if you’re not there yet