Warm up
2 RDs
10 BB Power Clean
10 BB Hang Power Clean
10 Squats
10 KBS
Every 90 seconds for 12 min
3 Hang Power Clean
start @ 50% power clean 1RM and build
With a partner – waterfall style
20 min AMRAP
20/15 Cal Row
15 KBS 53/35
50 D/U 2:1
*partner A begins on row, partner B cannot get on the rower till partner A is finished. 1 rd is when both partners are done with D/U*
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest
Strength/Skill – Hang Power Snatch 20 mins to WORK UP to find a 5 RM…A 5 RM will be a light load. Hands do not leave bar until 5 reps are completed. For time: 10 Deadlifts (225/175 lbs) 20 Chest to Bar Pull-Ups 40 Wall Ball Shots (20/14 lb) 8 Deadlifts 16 Chest to Bar…
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
Tempo Deadlifts 6×4 Tempo = Stand with weight, two second hold at top, descend for 5 seconds, zero count at floor. 12 min to complete For time: 60 DB Hang Clean & Jerk 70/50 50 T2B 40 Thrusters 115/85 30 Burpee Box Jump Overs 24/20 20 Sq. Clean Thruster 165/110 *
For time: 50 T2B 3 Rope Climbs 3:1 50 Front Squats 135/95 3 Rope Climbs 25 Wall Climb 3 Rope Climbs 25 Deadlifts 185/125 3 Rope Climbs Bring shin protection 35 min Cap
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53