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
Strength
Front Squat 5x3
5 sets
3 Front Squats @80%
4 Box Jumps (moderate-high height)
Accessory
Box Jumps: Moderate-High Height
5 sets
4 Box Jumps
WOD
"Atlanta Bouncers"
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over Dumbbells
9 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-
Strength
Community Cup Workout # 3
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat
WOD
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls 20#/14#
Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
Strength
Power Clean + Front Squat + Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
