Dungeness & Octopi

Strength/Skill

Pause Front squat

3-3-3-3-3

Perform reps with tempo of 23X2 (2 down, 3 at bottom, fast up, rest 2). Build throughout.

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WOD

Dungeness

Complete a 10 Minute AMRAP:

9 Deadlifts 135/95
7 Burpees Over the Bar
5 Hang Power Cleans 135/95
5 Front Squats

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Octopi

Complete a 10 Minute AMRAP:

9 Deadlifts 135/95
7 Burpees Over the Bar
5 Hang Squat Cleans 135/95