Strength 1
Power Clean + Hang Power Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @75%
-into-
3x3 Jerk Balance (Light, skill work)
Strength 2
3x3 Jerk Balance (Light, skill work)
WOD
"Talladega Nights"
For Time:
40-30-20
GHDs
Box Jump Overs 20"
WOD
"Mr. Fox"
Teams of 2 For Time:
100/80 Calorie Row
50 Box Jump Overs 30"/24"
15 Power Cleans 185#/125#
50/40 Calorie Row
20 Box Jump Overs 30"/24"
10 Power Cleans 185#/125#
WOD
"Manark
For Time:
5x50ft Shuttle Runs
10 Box Jump Overs 30"/24"
20 Kettlebell Swings 55#/35#
6x50ft Shuttle Runs
12 Box Jump Overs 30"/24"
24 Kettlebell Swings 55#/35#
7x50ft Shuttle Runs
14 Box Jump Overs 30"/24"
28 Kettlebell Swings 55#/35#
8x50ft Shuttle Runs
16 Box Jump Overs 30"/24"
32 Kettlebell Swings 55#/35#
* Each shuttle run rep is 25 feet down + 25 feet back.
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Jeopardy!"
AMRAP 2:00 (8 sets Max)
15 Ring Rows
10 Handstand Push Ups
Max Box Jump Overs 24"/20"
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).
Accessory
"Mayhem Mini-Pump – Glutes"
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Single Leg DB Romanian Deadlift (each side) @ moderate weight RPE 7
10 Russian Kettlebell Swing @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
