5 sets of the following complex1 power clean + 3 front squats + 1 split jerk WOD15 min AMRAP2 rounds of Cindy1 round of DT Cindy- 5 pullups 10 pushups 15 squatsDT – 12 deadlifts 9 hang power cleans 6 jerks
Front Squat3-2-1 WOD3 rounds3 minutes max run or row distance (run 100 m shuttles)1 min walking lunges1 min squat jumps3 minutes max run or row distance (run 100 m shuttles)1 min mountain climbers1 min sit-ups
Clean and jerk wave3 rounds1 rep OTM x 5 minutesStart at 70-75% of your max, increase 5-10 pounds each minute, reset to 70-75% at the start of each 5 min round. WODAMRAP 126 front squats 95/656 push press 95/656 thrusters 95/6518 bar facing...
Front Squat6-4-2 WOD25 HSPUs (elite strict)50 wallballs 20/1475 kb swings 53/3550/40 cal bike or row *each time you break on an exercise add a 5 cal bike or row penalty to the end of the workout. Do not exceed 120 total cals.
Snatch wave 3 rounds1 rep OTM x 5 minutesStart at 70-75% of your max, increase 5-10 pounds each minute, reset to 70-75% at the start of each 5 min round. WOD3 rounds10 power cleans 135/9520 sit-ups Elite3 rds10 power cleans 185/12520 sit-ups with...
