Strength
EMOM x 3 MINUTES
3 High Hang Power Cleans
Into...
EMOM x 4 MINUTES
4 Hang Power Cleans
Into...
EMOM x 5 MINUTES
5 Power Cleans
(Score is Weight)
WOD
AMRAP x 2 MINUTES
Max Slam Balls 30#/20#
-Rest :30-
FOR TIME
27-21-15-9
Power Cleans 95#/65#
Hand Release Push-ups
-Rest :30-
AMRAP x 2 MINUTE
Max Slam Balls
-Time Cap 16:00-
(Score is Time)
Strength
4 SETS*
5 Single Arm DB Push Press
+
4 Single Arm DB Push Jerk
+
3 Single Arm DB Split Jerk
*Complete complex on right side and immediately complete complex on left side.
-Rest As Needed b/t Sets-
(Score is Weight)
WOD
EMOM x 14 MINUTES
MIN 1 - 8 DB Shoulder to OH (Athlete Choice)*
MIN 2 - 16/13 Cal Bike
*Weight should be moderate-heavy to heavy.
(Score is Weight)
Strength
Deadlift
3x6*
*Start moderate-heavy build to heavy.
WOD
AMRAP x 14 MINUTES
12/10 Cal Row
12 Deadlifts 185#/125#
12 Box Jump Overs 24"/20"
(Score is Rounds + Reps)
Strength
Shoulder Press
3x6*
*Start moderate-heavy build to heavy.
WOD
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Push Press 115#/75#
1-2-3-4-5-6-7-8-9-10
Strict Pull-ups
*Complete 8 Toes to Bar after each full round.
(Score is Time)
