Strength
Clean + Front Squat + Jerk 4x3
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4x3 @ 75-80%)
- Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band
WOD
"Broadhead"
For Time:
21-15-9-9
Thrusters 95#/65#
Lateral Burpees over the Bar
Strength 1
Back Squat 5-3-1-5-3-1
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
Strength 2
Reverse Dumbbell Fly 3x10
3 sets
10 DB Reverse Fly
WOD
"Arc’Teryx"
Every 2:30 (5 sets)
7 Thrusters 135#/95#
250/200m Row
*Score is slowest set
Strength 1
Dumbbell Z Press 3x8
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press
Seated Double Dumbbell Z Press
Strength 2
Deadlift 1x1
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%
WOD
"Atlas"
For Time:
9-15-21
Thrusters 95#/65#
3 Rope Climbs after each set (Scale 9 Pull Ups)
-into-
100ft Overhead Walking Lunge 95#/65#
WOD
"Bubba"
8 Sets For Time:
8 Thrusters 95#/65#
8 Burpee Over Bar
-rest 1:1 between sets-
Accessory
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall
You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.
