Strength
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
5 sets:
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets (Don’t exceed 70% of 1RM Squat Clean)
WOD
"The Wrath of Khan"
For Time: (Partition as desired)
100/80 Calorie Air Bike
100/80 Row
WOD
"Return of the Jedi"
Partner Workout For Time:
375/300 cal Air Bike OR 5,000m Run
One partner works at a time. "Resting" partner must hold 2x70#/50# in a farmers hold. Switch on the bike/run as desired.
WOD A
"Attack of the Clones (Part A)"
Part A:
3 sets
3:00 AMRAP
5 Power Cleans 185#/125#
10 Bar Facing Burpees
Max Calorie Air Bike
-rest 2:00 between sets-
*Score is total bike calories
-after the final 2:00 rest, begin Part B-
WOD B
"Attack of the Clones (Part B)"
For Time:
15 Power Cleans 185#/125#
30 Bar Facing Burpees
45/36 Calorie Air Bike
Strength
Deadlift
5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"Omelets"
For Time:
15-12-9-6
Calorie Air Bike
Deadlifts 155#/105#
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5
