Strength
Deadlift 6x3
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Accessory
Bounding Jumps
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
WOD
"Blofeld"
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift 95#/65#
Hang Power Clean 95#/65#
Front Squat 95#/65#
Shoulder to Overhead 95#/65#
WOD
"Scooby Snacks'
Partner Version - “Larry”
For TIme:
21-18-15-12-9-6-3
Front Squats 135#/95#
Synchro Bar-Facing Burpees
*150m Farmers Carry (2x50#/35#))
**Split reps as desired.
Strength
Snatch Pull + Snatch 5x2
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
WOD
"Freddy Jones"
For Time:
11-9-7-5
Power Snatch 135#/95#
Bar Muscle Ups
Strength
Front Squat 3x2
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-
WOD
"Shaggy Rogers"
15:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
15 GHDs
40 Double Unders
