Bar cyclingComplete 5 clean and jerks every other minute on the minute, for 10 minutes. Use your heaviest set of 5 from last week WOD Buy in: 1k row Then 3 rds 25 KB swings 53/35 15 push-ups (toes on 45)
Week 2 burgener squat cycleBack Squat 10×3@78% WOD/ 21-15-9 Deadlift 185/135 OHS 95/65 Elite: DL 225/155 OHS 135/95 *use one bar strip and add weight yourself for the two different movements.
Barbell CyclingPower clean + push jerk 5-5-5-5-5 Go as heavy as you can efficiently cycle the movement, reps must be touch and go. WOD 10 min AMRAP 6 hang power cleans 135/95 6 pullups 6 burpees
KB carriesOverhead/front rack/farmers walk 3 carries WOD: Intervals 4 rds 3 min 20 cal row As many toes to bar as possible Rest 3 minutes after each round
Overhead squat (from the floor)2 – 2 -2 – 2 – 2 WOD: Randy with a run 75 power snatches 75/55 Every 2 minutes run 200 meters, until you have completed the snatches.
