Throwdown on Lockdown WOD 3 - Individuals

WOD 3
Coach Sasha Temaru (Grind Health and Fitness)
Indi: 8 Minute Time cap
BARBELL COMPLEX - Power Clean + Jerk, Front squat (To full standing) = 1 REP (Rep will only count when performing the FULL COMPLEX
Pull ups vs Barbell Complex
10 - 2
8 - 4
6 - 6
4 - 8
2 - 10
Pull ups - Chest to bar / Chest to bar (Rx), Chest to bar / Chin to bar (Int), Chin to bar / Chin to bar (Beg), Plate ground 2 OH @ 20kg / 10kgs (Nov)
Barbell @ 60kgs / 40kgs (Rx), 50kgs / 35kgs (Int), 40kgs / 25kgs (Beg), 40kgs / 25kgs (Nov),
Score = Time completed, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.
EQUIPMENT NEEDED - 1 x Barbell, 2 x Plates, 2 Collars, Pull up rig
NOV - M 20kg Plate, F 10kg plate