Strength
Clean High Pull + Hang Power Clean + Front Squat 5x9
5 Unbroken Sets:
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
*Building Sets (Don’t exceed 70% of 1RM Power Clean)
WOD
"Alex and Marty"
For Time:
15-12-9-6-3
Devil Press (2x50#/35#)
45-36-27-18-9
Sit Ups
WOD
"Meredith Blake"
For Time:
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups
Accessory
Mayhem Mini-Pump – Glutes
4 rounds:
8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
*Rest 2 minutes b/t rounds
WOD
“CLUB SANDWICH”
On the Minute x 9:
6 Dumbbell Front Squats (50's/35's)
Max Devil's Press (50's/35's)
[Rest 3 Minutes]
AMRAP 6:
Max Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps 30"/24"
Max Rope Climbs
*Score = Sum Total Reps (Devil’s Press Reps + Bike Calories + Rope Climb Reps)
WOD
"GOOD GRIEF"
5 Rounds x AMRAP 3:
4 Devil's Press (50's/35's)
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
*Score = Sum Total Rounds + Reps
