Strength
Power Clean + Push Jerk 8x3
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
WOD
"Freesia"
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats 135#/95#
75 Double Unders
Max Power Cleans 135#/95# in the remaining time.
-rest 2:00 between sets-
(Scored by Total Power Cleans Reps)
WOD
"Peony"
20:00 AMRAP
200m Run
5 Wall Walks
400m Run
10 Wall Walks
600m Run
15 Wall Walks
800m Run
Max Wall Walks in remaining time (20 Wall Walk Cap)
(Scored by Reps in max set of Wall Walks)
Accessory
Accumulate 3:00 minutes:
Plank Hold (elbows)
Rest as needed. Score is total clock time at finish.
There is a 10:00 time cap.
Scaling options:
- Knee Plank Hold (elbows)
- Top of the Push Up Hold
- You can also scale down to accumulating 2 minutes instead of 3.
Strength
Snatch Pull + Hang Snatch + Overhead Squat 7x3
Every 2:00 x 7 sets
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat @ 60–65% OR RPE 6
* The complex should be completed unbroken
WOD
"Cherry Blossom"
9:00 AMRAP
3, 6, 9, 12...
Power Snatch 95#/65#
Burpee Over Bar
Strength
Tempo Back Squat 5x3
Every 2:00 x 5 sets
3 Tempo Back Squats @ 65%
(Tempo: 3 seconds down, 3 in the hole)
WOD
"Daffodil"
For Time:
50 Wall Balls 20#/14#
35 Toes to Bar
50 Box Jumps 20#/14#
35 Toes to Bar
50 Wall Balls 20#/14#
