Strength
6 SETS FOR QUALITY*
1 Paused Clean Deadlift**
2 Hang Power Cleans
*Work up to a Moderate weight.
**Pause for :02 above knee then continue the lift.
-Rest As Needed b/t Sets-
(Score is Weight)
WOD
8 ROUNDS FOR TIME
100m Run
12 V-Ups
5 Hang Power Cleans 135#/95#
WOD
IN TEAMS OF 2...
AMRAP x 22 MINUTES*
5-7-9-11-13-15-17
Russian KB Swings 70#/55#
Pull-Ups**
*P1 works on round of 5s while P2 completes Max Burpees. Once P1 is done P2 begins on their round of 5's and P1 completes Max Burpees. Keep one running Burpee number for the team. Athletes will complete all reps in this fashion until they finish the 17s. If there is still time left they will start back at the beginning.
(Score is Total Burpees)
Strength
Back Squat*
1x5 @ 65%
1x5 @ 70%
3x5 @ 75%
*Base percentages off 5-Rep Heavy.
WOD
Part 1
EMOM x 6 MINUTES \
12/10 Cal Bike
(Score is Cals)
-Rest 1:00 Before Part 2-
Part 2
4 ROUNDS FOR TIME
200m Run
20 DB Goblet Squats 35#/20#
Strength
3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings
-Rest As Needed b/t Sets-
*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.
WOD
"ROLLER COASTER"
FOR TIME
1000m/750m Row
30 Thrusters 45#/35#
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
