Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
Strength
Snatch Push Press + Overhead Squat 1x2
1 Snatch Push Press + 1 Overhead Squat
- Work up to a heavy complex in 10-12 minutes
WOD
"Vegemite"
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over 24"/20"
12 Toes to Bar
*Score is slowest set
WOD
"Old Logan"
Every 1:00 (4 rounds for Reps)
Min 1: Max Calorie Air Bike
Min 2: Max Kettlebell Swings 55#/35#
Min 3: Max Calorie Air Bike
Min 4: Max Wall Walks
Min 5: Max Calorie Air Bike
Min 6: Rest
*Partners start at opposite ends and rest at the same time:
WOD
"De-Calf"
For Time:
40 Wall Balls 20#/14#
30 Pull Ups
30 Wall Balls 20#/14#
20 Chest to Bar Pull Ups
20 Wall Balls 20#/14#
10 Bar Muscle Ups
Accessory
Mayhem Mini-Pump – Leg Day
3 Rounds
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
