Strength
Front Squat 1x6
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
WOD
FOR TIME
400m Run
15 Clean and Jerks 135#/95#
400m Run
12 Clean and Jerks 135#/95#
400m Run
9 Clean and Jerks 135#/95#
* Unbroken Clean and Jerks, 200m Penalty Run each break
WOD
FOR TIME
9-7-5
Ring Muscle-Up
Deadlift 315#/205#
Strength
FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)
Strength
Push Press 1x10
EVERY 1:00 (8:00)
MIN 1 - 10 Push Press @ RPE 6/7
MIN 2 - :30 Row
(Score is Weight)
WOD
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks 185#/125#
(Score is Slowest Time)
Strength
Power Clean & Jerk 3x1
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
WOD
"Bass Reeves"
For Time:
3 rounds
50 Double Unders
5 Clean and Jerks 115#/75#
3 rounds
50 Double Unders
5 Clean and Jerks 135#/95#
3 rounds
50 Double Unders
5 Clean and Jerks 155#/105#
