Strength
Power Clean + Hang Power Clean + Push Jerk 4x6
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 reps x 4 sets:
* Work up to a Heavy, Unbroken set
WOD
"Hawaiian Shave Ice"
7:00 Amrap
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"
Strength
Snatch Push Press + Overhead Squat
3 Snatch Push Press + 1 Overhead Squat:
- Work up to a heavy in 10-12 minutes
WOD
”Huli Huli Chicken”
4 sets (New set every 5:00)
20/16 Calorie Assault Bike (16/13 Calorie Echo)
20 Wall Balls 20#/14#
50ft Overhead Plate Walking Lunge 45#/25#
*Score is your slowest round.
WOD
"SCARFACE"
AMRAP4:
4 Power Snatches 155#/105#
4 Bar-Facing Burpees
Partner completes full round then switches
[1 Minute Rest: Decrease Weights]
AMRAP4:
4 Power Snatches 135#/95#
4 Bar-Facing Burpees
Partner completes full round then switches
[1 Minute Rest: Decrease Weights]
AMRAP4:
4 Power Snatches 115#/85#
4 Bar-Facing Burpees
Partner completes full round then switches
*Score = Total Rounds + Reps
WOD
"Partner 12.4"
[Teams of 2]
AMRAP 22:
150 Wall balls 20#/14#
30 Burpees
*One Partner working at a time, Complete 15 Double Unders After Each Switch
