Strength
Deadlift*
1x5 @ 60%
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy.
WOD
AMRAP x 12 MINUTES*
5 Deadlifts**
5 Hang Power Cleans
5 Front Squats
5 Up-Down Over Bar
*All 3 barbell movements must be completed unbroken. If bar drops during complex complete 10 Burpees.
**Every 3 rounds increase weight.
R1-R3: 95#/65#
R4-R6: 135#/95#R7+: 155#/105#
(Score is Rounds + Reps)
Strength
3 SETS
:30 Pronated Active Hang (palms up)-
:30 Rest-
:30 Supinated Active Hang (palms down)
-:30 Rest-
1:00 Mixed Grip Hold*
-1:00 Rest b/t Sets-
*One hand will be Pronated one hand will be Supinated. At the :30 mark switch hands.
(Score is Weight)
WOD
EMOM x 16 MINUTES
MIN 1 - :45 KB Goblet Reverse Lunges 55#/35#
MIN 2 - :45 Single DB Hollow Body Flutter Kicks 50#/35#
MIN 3 - :45 Single DB Front Rack Step-Ups 24"/20"*
MIN 4 - :45 Mixed Grip Hold**
*Single DB optional.
**Hold DB in Suitcase position and KB in Front Rack position. Switch sides every round.
(Score is Reps)
Strength
ON A 12:00 RUNNING CLOCK...
Build to a Moderate 3-Rep G2OH*
*Athlete can either Power Clean & Jerk or Snatch.
(Score is Weight)
WOD
"AVA"
AMRAP x 20:00 MINUTES
• 400m Run
• 21 Ground to Overhead 95#/65#
Score is rounds & reps. (Runs are 1 rep)
Strength
Back Squat*
1x5 @ 60%
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy.
WOD
FOR TIME
60 Double Unders
30 Back Squats 115#/75#
60 Double Unders
-Rest 1:00-
50 Double Unders
20 Back Squats 135#/95#
50 Double Unders
-Rest 1:00-
40 Double Unders
10 Back Squats 155#/105#
40 Double Unders
