WOD

Jerk 3×1 @ 80%  3×1 @ 85% 2×1 @ 90%   For Time 1,000m Row 50 Kettlebell Swings  53, 35 30 Toes to Bar  

3 Rounds for Time 400m Run 10 Squat Clean Thruster  95, 65 15 Pull Ups  

AMRAP 5 4 Power Snatches 8 Overhead Squats   Rest 3   400m Run rest 1 400m Run   Rest 3   AMRAP 5 4... Read More

1) Build to max in 12 minutes of: Power Snatch + Hang Snatch   2) Hang Snatch 3×2 @ 85% of part 1   3)... Read More

7 Rounds for Time 7 Power Cleans  135, 95 7 Strict Pull Ups 14 Weighted Sit Ups 50, 35  

1) Work up to max in 12 minutes of Power Clean + Hang Clean + Jerk   2) Hang Clean & Jerk 3×2 @ 85%... Read More

1) Kang Squat 3×5 light/moderate weight   2) Back Squat  5 @ 75% 3 @ 85% 1+ @ 95% 3 pause @ 75% 3 pause... Read More

5 Rounds,  rest 2 minutes between rounds 25 Burpees 400m Run  

AMRAP 15 Ascending ladder 3,6,9,12… Push Press (115, 80) Knees to elbow