WODs

HEAVY DAY Hang power clean 3-3-3-3-3-3-3

For time 300-m run5 burpee box overs 20/245 thrusters 42.5/60300-m run7 burpee box overs 7 thrusters (47.5/65300-m run9 burpee box overs9 thrusters 50/70300-m run11 burpee box overs11 thrusters (52.5/75

For time 150 double-unders30 KB box step-ups 16/24/ 20inch100 double-unders20 KB box step-ups50 double-unders10 KB box step-ups

” HEAVY DAY ” 7 sets for load 1 push press + 1 push jerk + 1 split jerk

For time 400/500-m row then… 24-18-12 Power snatches 55/75 12-9-6 Bar muscle-ups then… 400/500-m row

5 rounds for time 5 deadlifts 84/12510 burpees-to-target

Amrap 12 3-6-9-12… Pull-upsSit-upsFront squats 30/42.5

3 rounds for time 600/750-m row30 box jumps 20/24 Skill Work Pre-workout:With a partner:Accumulate 100 GHD hip extensions One partner holds a plank while the other partner performs hip extensions.Partners may switch as much as they’d like.

5 rounds for time 200-m DB farmers carry15 deficit push-ups on dumbbells 15/22.510 dumbbell push jerks 15/22.5

” HEAVY DAY ‘ 7 sets for load 3 hang power cleans starting at around 60% 1RM Skill Work Post-workout Every 1:30 for 5 sets 3 pause clean pulls Pause 3″ on off the floor