Strength
Push Press
4x5
*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.
WOD
5 ROUNDS FOR TIME
25/20 Cal Row (sub 1:15 of Up Downs)
12 Push Press 115#/75# (40#/25# DB Push Press in each hand)
-Hard 12:00 Cap-
WOD
FOR TIME
1 Mile Run
Immediately Into...
2 ROUNDS
80 Double Unders (120 Singles)
40 Power Snatch 95#/65# (Single Arm DB Snatch 50#/35#)
20 Burpees
Strength
Push Press
4x5
Push Press*
*Moderate-heavy for all sets
WOD
3 SETS FOR MAX REPS
1:00 - Push Press 95#/65# (if using dumbbells pick moderate weight. 2 DB's)
1:00 - Up-Downs
1:00 - Front Rack Reverse Lunges
1:00 - Hollow Body Hold
(Score is Reps)
Strength
Hang Power Clean
9-7-7-5
Hang Power Clean
*Keep weight moderate-heavy
WOD
EVERY 1:15 x 10 SETS
7 Hang Power Cleans 135#/95# (if using dumbbells 50#/35# in each hand)
10 Box Jump Overs 24"/20"
(Score is your slowest round)
