Strength
Snatch Push Press + Snatch Balance 5x6
Every 2:00 (5 sets)
5 Snatch Push Press + 1 Snatch Balance (Don’t exceed 70% of 1RM Snatch)
WOD
"Skipper"
For Time:
5-4-3-2-1
Power Cleans 185#/125#
10-8-6-4-2
Burpee Broad Jumps 4’/3’
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
Power Clean
ON A 15:00 RUNNING CLOCK...
Establish a Heavy 3-Rep Power Clean
WOD
"NCX BASELINE I.II (Test)"
AMRAP x 12 MINUTES
250m Row
9 Power Cleans 115#/75#
6 Push Press
(Score is Rounds + Reps)
Strength
Back Squat 3x8@ 65%
WOD
AMRAP 15:00
30 Double Unders
15 Power Cleans 135#/95#
30 Double Unders
15 Toes To Bar
