Strength
Hang Power Clean + Power Clean
Build to Heavy Complex:
1 Hang Power Clean + 1 Power Clean
WOD
"Power Ranger"
For Time:
15 Power Cleans 155#/105#
600 Meter Run
10 Power Cleans 155#/105#
400 Meter Run
5 Power Cleans 155#/105#
200 Meter Run
Strength
Back Squat
3 Reps @ 77%
1 Rep @ 87%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 83%
1 Rep @ 93%
WOD
"Eighteen Wheeler"
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs 20"/14"
12 Alternating Dumbbell Snatches 50#/35#
9 Toes to Bar
WOD
"Adderall"
Teams of 2:
0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks 135#/95#
10:00 - 13:00 - Rest
13:00 - 20:00 - 800 Meter Run, Max Power Snatch 115#/80#
20:00 - 23:00 - Rest
23:00 - 27:00 - 400 Meter Run, Max Thrusters 95#/65#
Score is total barbell reps completed.
* Both partners do runs. As soon as 1 partner comes in from the run he or she can start on barbell work. They do not have to wait for other partner.
Strength
Weighted Strict Pull-ups
Build to Heavy Set of 3
WOD
"Death Race"
5 Rounds For Time:
200m Run
10 Burpees
