Strength 1
Power Clean & Jerk 6x1
6 sets
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk)
WOD
"Honor and Respect"
12:00 AMRAP
60 Deadlifts 95#/65#
40 Hang Power Clean and Jerks 95#/65#
20 Thrusters 95#/65#
Max Calorie Air Bike in remaining time
WOD
"Footdee"
Every 1:00 (20:00)
Minute 1 - 5 Thruster 115#/80#
Minute 2 - 10 Burpee Over Bar
Minute 3 - 10/8 Calorie Air Bike
Minute 4 - 10 Single Dumbbell Box Step Ups (50/35, 24/20)
Accessory
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
WOD
"Balmoral Castle"
2 Sets For Total Time:
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
Strength
Snatch
Snatch 7x2
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM
WOD
"Marischal College"
12:00 AMRAP
48 Double Unders
12 GHDs
4 Back Squats 225#/155#
