Back squats
A.) [email protected]% rest 90 seconds between
B.) 5x5(+5)
WOD: 20 min AMRAP
Rest 30 seconds after each round
5 power clean and jerks
10 T2B
RM
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Bench
A.) 3×[email protected]% (last set AMRAP)
B.) 5×5(+5)
Pull-ups:3xME
BB upright rows: 2×10(+5)
WOD: 3×1 minute AMRAP
Rest 1 minute between each round
Complete each movement before moving to next one.
True push-ups
Pendlay rows
Push press
Double unders...
Back squats
A.) 10×[email protected]% rest 90 seconds between
B.) 5×5(+5)
WOD: 20 min AMRAP
Rest 30 seconds after each round
5 power clean and jerks
10 T2B...
Back squats
A.) up to 10RM
Deadlift
B.) 5RM(+10)
WOD: 5x3min AMRAP w/1min rest between
3 power clean
5 box jumps (odd#) 5 bar over burpee (even#)
10 KB swings
RM
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Back squats
A.) up to 10RM
Deadlift
B.) 5RM(+10)
WOD: 5x3min AMRAP w/1min rest between
3 power clean
5 box jumps (odd#) 5 bar over burpee (even#)
10 KB swings...
Strict press
A.) 2 top sets @70%, 1 back down(-20)
B.) 3x5(+5)
Push press
A&B.) 2x5(+20) from top set
Chin-ups: 3xME
WOD: 14.1
10 minute AMRAP
30 double unders
15 power snatch 75/55#
RM
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Power cleans:
A.) hang position: [email protected]% every 90 seconds
B.) 6x3(+5)
Front squats:
A.) 55/60/65/70/75% x 5 each
B.) 3x5
WOD: 3 rounds
400m run
25 ball slams
10 deadlift
RM
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