WOD

1) Power Clean & Push Jerk 3×2@ 80% 2×1@83, 2×1@85, 2×1@87   2) Front Squat 3×1 @ 90%,  2×1@95%,  1×6@80%  

For Time 1,000m Row 800m Run 50 Pull Ups  

Partner WOD AMRAP 20 10 Power Cleans 135, 95 10 Hand Release Push Ups One partner works while other runs 400m. Switch places  

7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows Power Snatch + Hang Snatch + Overhead Squat   Back... Read More

4 Rounds for Time 400m Run 30 Double Unders 20 Push Press 95, 65  

6 Sets 4 Reps Alternating Legs Back Rack Lunge + 2 Back Squats with 2 second pause   Between Sets: 5 Seated Box Jumps 30... Read More

Hang Power Clean 2-2-2-2   AMRAP 7 Minutes 3 Strict Pull Up 6 Power Clean 9 Deadlift Men: 185  Women: 125  

Amrap 20 Minutes 200m Run 15 Push Ups 20 Wall Balls 20, 14 25 Kettlebell Swings 53, 35  

For Time 400m Run 15 Clean & Jerks 135, 95 3 Rope Climbs 400m Run 12 Clean & Jerks 2 Rope Climbs 400m Run 9... Read More

7 Sets Every 2 minutes complete one set of complex; increase weight as form allows Power Snatch + Hang Snatch + Overhead Squat   Back... Read More