Strength
“Gwen”
15-12-9 Clean and Jerk (for Load)
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
WOD
"Acai"
For Time:
100 Burpee Box Jump Overs 24"/20"
Strength
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
WOD
"Snowshoe Hare"
Teams of 2 For Time:
50-40-30-20-10
Box Jump Overs 24"/20"
30/24 Calorie Row
Strength
Build to a Heavy Complex
3-Position Power Clean + Split Jerk
WOD
3 Rounds For Time:
10 Clean and Jerks 135#/95#
400 Meter Run
Strength
Clean and Jerk
Build to a Heavy Single
WOD
AMRAP 10:00
50 Lateral Barbell Burpees
100 Double Unders
30 Clusters 115#/80#
