Strength 1
Power Clean 3x3
3 Power Cleans x 3 sets @65-75% of 1RM Clean
* Rest 60-90 seconds between sets *
Strength 2
Front Squat 3x3
3 Front Squats x 3 sets @80% of 1RM Clean
* Rest 60-90 seconds between sets *
WOD
"John 19:30"
Teams of 2 For Time:
100 V-Ups
30 Power Cleans 185#/125#
10x50ft Dumbbell Farmer Carry (70s/50s)
WOD
"Galatians 2:20"
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps 30"/24"
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
Strength
Snatch 3x3
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch
* Rest 60-90 seconds between sets *
Strength 2
Snatch Grip Deadlift 3x3
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
WOD
"1 John 4:9-10"
3 Rounds For Time:
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
WOD
'Romans 5:8"
5 sets For Time:
30/24 Calorie Bike
50 Double Unders
4 Wall Walks
*Rest 1 min between sets*
Accessory
3 Sets for Quality:
30 second plank hold (elbows)
50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry
50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry
5 Alligator Rolls (each direction)
10 V-ups
*Rest as needed between sets
