Tuesday 07/13/2021
/Strength
Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight0
WOD
FOR TIME
5 ROUNDS
8 Hang Squat Cleans 115#/75#
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
Strength
Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight0
WOD
FOR TIME
5 ROUNDS
8 Hang Squat Cleans 115#/75#
8 Burpees
-Rest 2:00-
1 ROUND
16 Hang Squat Cleans
16 Burpees
Strength
Hang Squat Clean
Build to Heavy Single
WOD
"Dirt Nap"
3 Rounds:
15 Hang Squat Cleans 115#/80#
15 Lateral Barbell Burpees
Strength
Clean Complex
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
WOD
"Squeaky Clean"
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115#/85#
Strength
Barbell Cycling
On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
Barbell Loading - 53% of 1RM Hang Squat Clean
WOD
"Trail Blazer"
3 Rounds For Time:
800 Meter Run
80 Double Unders
21 Push Presses 115#/85#