Strength
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
WOD
“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Scale is Dumbbell Push Ups)
WOD
AMRAP 15:00
30 Double Unders
15 Power Cleans 115#/80#
30 Double Unders
15 Toes to Bar
Accessory Work
5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row
Strength
Push Press 3x5, same weight across (increase weight 2-5 pounds from last time)
WOD
21-15-9
Hang Squat Cleans 135#/95#
Ring Push Ups
Just DLo
