Strength
Clean & Jerk 10x1
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
WOD
"Flamingo Park"
8 Rounds For Time:
12 GHDs
4 Deadlifts 225#/155#
Strength
BACK SQUAT
Every 2:30 × 4 sets
3 Back Squats @72-75%
WOD
"Ocean Drive"
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs 24"/20"
30 Push Ups
15 Box Jumps Overs 24"/20"
15/12 Calorie Air Bike
*Score is total time for all 3 sets
WOD
"Magic Xylophone"
Teams of 2 For Time:
800/725m Row
40 Squat Cleans 95#/65#
800/725m Row
30 Squat Cleans 115#/85#
800/725m Row
20 Squat Cleans135#/95#
800/725m Row
10 Squat Cleans 155#/105#
800/725m Row
Strength
CYCLING (SNATCH)
Squat Snatch 8x2
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6
WOD
"Lucky's Dad"
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
