Strength
7 Sets:
Clean Pull + Hang Clean High Pull + Hang Power Clean
Set 1: 50% of 1RM Power Clean
Set 2: 55% of 1RM Power Clean
Sets 3-7: 60% of 1RM Power Clean
WOD
5 Rounds for time
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx- 135/95
Adv - 155/105
WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)
WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...
WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)
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