Skill
6 SETS FOR QUALITY*
1 Clean Deadlift
+
1 Clean Pull
+
1 Below The Knee Hang Power Clean
+
1 Power Clean
*Keep weight Light / Moderate.
-Rest As Needed b/t Sets-
(Score is Weight)
WOD
AMRAP x 12 MINUTES
10 DB Power Cleans 50#/35#
200/150m Row*
*Increase the row by 50m each Round.
(Score is Rounds + Reps)
Strength
Back Squat*
5x5 @ 60%
*Base percentages off 5-Rep Heavy.
WOD
E2MOM x 18 MINUTES
MIN 1&2 - 200m Run + Max Back Squats 135#/95#
MIN 3&4 - 200m Run + Max Alt. V-ups
MIN 5&6 - 200m Run + Max DB Renegade Rows 35#/20#
(Score is Reps)
WOD
IN TEAMS OF 2...
AMRAP x 25 MINUTES*
40/30 Cal Bike
40 Sit-Ups
40 KB Swings 70#/55#
*While completing Cal Bike, other partner holds a Wall Sit. While completing Sit-Ups, other partner holds a Plank. While completing KB Swings, other partner holds a Hang from the Rig. If partner completing static hold drops or rests, partner working must stop work until other partner is back in static hold.
(Score is Rounds + Reps)
Strength
ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy Complex:
1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean
*Pause for :02 Above the Knee
(Score is Weight)
WOD
"SHAKE AND BAKE"
AMRAP x 14 MINUTES
3 Hang Power Clean (Athlete Choice)*
9 Burpee Over Bar
27 Double Unders
*Weight should be Heavy.
(Score is Rounds + Reps)
