Strength
Hang Squat Clean + Push Press 1x2
5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)
Set 1: 5 Hang Squat Cleans + 5 Push Press
Set 2: 4 Hang Squat Cleans + 4 Push Press
Set 3: 3 Hang Squat Cleans + 3 Push Press
Set 4: 2 Hang Squat Cleans + 2 Push Press
Set 5: 1 Hang Squat Clean + 1 Push Press
*Complete each complex unbroken
WOD
“Jackie”
For Time:
1000m Row
50 Thrusters 45#/35#
30 Pull Ups
*Masters Rx 25# Thrusters
WOD
"Talenti"
Teams of 2
3 Rounds For Time:
40/32 Calorie Row
15 Synchro Toes to Bar (or 30 Split)
-rest 4:00-
3 Rounds
40/32 Calorie Row
10 Power Cleans 185#/125#
-rest 4:00-
3 Rounds
15 Synchro Toes to Bar (Or 30 Split)
10 Power Cleans 185#/125#
Strength
Muscle Snatch + Snatch Balance 5x1
Set 1: 10 Muscle Snatch + 5 Snatch Balance
Set 1: 8 Muscle Snatch + 4 Snatch Balance
Set 1: 6 Muscle Snatch + 3 Snatch Balance
Set 1: 4 Muscle Snatch + 2 Snatch Balance
Set 1: 2 Muscle Snatch + 1 Snatch Balance
*Build in weights. Complete sets Unroken, rest for 1-2 minutes. between sets
WOD
“Karen”
150 Wall Balls 20#/14#
Accessory
Bar Muscle Ups: Week 1
2:00 AMRAP for max reps of:
Freedom: Bar Muscle Ups
Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups
Liberty: Ring Rows
WOD
"Breyer’s"
6 sets
1:30 AMRAP
50 Crossovers (Scale to 100 Single Unders)
Max Strict Pull-Ups in the remaining time
-1:30 rest between sets-
