STR: Clean WOD:EMOM 12: Alternating between, 1- 2 Power Cleans + 2 Hang Power Cleans* *Athletes choose weight. -Moderate-heavy weight. -Unbroken sets. 2- 15/12 Cal AB or 20/15 Cal Row
STR: Deadlifts WOD: 5 RFT: 12 Unbroken Deadlifts 16 Unbroken WB 200m Run
WOD: In teams of 2: 20 RFT: 100m Run 8 WB 6 Pull-ups *SUB: 12 Ring Rows Partner 1: Completes 1 full round. Partner 2: Rests -Switch after each round. -Each partner should complete 10 rounds.
STR: Deadlifts WOD: AMRAP 4: (x3) 5 DL 7 BJO 9 TTB Rest 1:00 between sets.
STR: Clean WOD: Every 3:00 for 4 SETS: 15/12 Cal Row 10 Bar Facing Burpees 5 Hang Power Cleans* *HPC should be moderate-heavy to heavy, but unbroken!
STR: Back Squats WOD: For Time: 800m Run *SUB 1000m Row or 50/40 AB Into, 5 Rounds: 10 Back Squats 50 DUs *SUB 100 Singles
STR: Push Jerk WOD: 6 Rounds: 15/12 Cal AB or 18/16 Cal Row 10 Push Jerks Rest 1:00 between rounds.
STR: Clean WOD: AMRAP 12: 5/5 SA DB Power Cleans 10 KB SDLHP 100’ Mixed Grip Lunges* *50’ KB in suitcase hold, DB in front rack hold. 50’ switch hands.
STR: Deadlifts 2 RFT: 50/40 Cal Row 25 Deadlifts 15 Burpees Over Bar
STR: Cleab WOD: For Time: 300 DUs 100/75 Cal AB or 150/120 Cal Row 50 Hang Power Clean -Partition sets/reps in any order.
