Strength
Squat Clean + Front Squat + Jerk 4x3
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4x3 @ 80% of C&J)
-complete a set every 1:30-2:00-
WOD
"He-Man"
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge 155#/105#
Box Jump Overs 30"/24"
-into-
Max Distance Row
WOD
"Whatchamacallit"
5 sets For Time:
50 Double Unders
15/12 cal Air Bike
10 Box Jump Overs 30"/24"
-rest 1:1 between rounds-
* Rest 1:1 meaning to rest the amount of time it took to complete the round.
Accessory
"Mayhem Mini-Pump – Arms"
4 rounds:
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
*Rest 1 minute between rounds
Strength
Back Squat
5 sets of 5 Back Squats @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Sunny Side Up"
For Time:
120 Double Unders
40 Dumbbell Front Squats (50s/35s)
20 Box Jump Overs 24"/20"
WOD
"12 Days of Christmas"
1 Rope Climb
2 Squat Cleans 155#/105#
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts 155#/105#
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball 20#/14#
9 Box Jump Over 24"/20"
10 Back Rack Lunges 155#/105#
11 Chest to Bar
12 Thruster 155#/105#
