Strength
Clean & Jerk 1x1
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
WOD
"The Liberty Lift"
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead 115#/75#
10 Front Rack Step Back Lunges 115#/75#
Strength
Clean & Jerk 3-1
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
WOD
"Coruscant"
For Time:
21-15-9
Hang Power Clean 95#/65#
Shoulder to Overhead 95#/65#
-rest 4:00-
9-15-21
Shoulder to Overhead 95#/65#
Hang Power Clean 95#/65#
WOD
"Skeleton Bones"
Teams of 2 For Time:
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead 115#/80#
Partner 2:
Back Squats 185#/125#
-switch when both are completed
*Back squats are from the rack, shoulder to overhead from the ground.
WOD
"Forrest"
2 Sets For Time:
300/250m Row
15 Front Squats 95#/65#
75 Double Unders
15 Shoulder to Overhead 95#/65#
75 Double Unders
15 Thrusters 95#/65#
300/250m Row
-rest 5:00 between sets-
Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs
Seated Banded Behind the Neck Pulldowns
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs
Strict Pull Up
Seated Banded Behind the Neck Pulldowns
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs
