STRENGTH : Hang Squat Cleans FQ!
4-4 (75%-81%)
3-3 (81%-87%)
2-2 (87%-93%)
1-1 (93%-99%)
[ increasing each set ]
WOD : 4 Rounds For Time!
- 500m ROW
- 12 Bench Presses
s(115/70)
s+(135/85)
Rx(155/95)
Rx+(175/110)
WOD : 10-MIN AMRAP
EMOM: 4 Burpee Box Jumps +(6 Reps)
Then Max Snatches For Score!
Score = Total Snatches
Rx(115/80) Rx+(135/95) s(95/65)
Box (24”/20”)
STRENGTH : Push Jerks For Quality!
4-4 (75%-81%)
3-3 (81%-87%)
2-2 (87%-93%)
1-1 (93%-99%)
[ increasing each set ]
STRENGTH : 14-MIN E2MOM
- 7 Back Squats ( @ 65% )
WOD : 14-MIN AMRAP (4:1:4:1:4)
- 8 Pull Ups +(4 BMU) s/s+(4 Pull Ups)
- 5 Deadlifts (185/125)
- 2 Cleans (same)
s(135/95) s+(155/110) Rx+(225/155)
STRENGTH : 25 Singles For Quality!
- Hang Power Cleans ( @ ~75%)
WOD : For Time (18:00 Cap)
5 Rounds of…
12 Alt. DB Hang C&J
12 Box Jump Overs (Step Down)
2 Wall Walks +(4 Reps)
-rest 1:00-
5 Rounds of…
12 Alt. DB Hang C&J
12 Box Jump Overs (Step Down)
12 Push Ups +(Handstand Push Ups)
Dumbbell: Rx(50/35) s(35/25)
Box: Rx(24/20) s(step overs)
Partner WOD : 3 Rounds For Time!
- 40 Front Squats (partner dead hang)
- 40 Burpees to Target (partner deadlift hold)
- 40/32 Cal Echo Bike (partner blue band overhead hold) s(red band)
- 40 Jumping Lunges
- 40 S2OH
Rx(95/65) s(75/55) +(115/80)
All barbell movements same weight throughout. First 3 movements require hold for reps to count. No racks for front squats