Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
WOD
"Megatron"
For Time:
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
Strength 1
Alternating DB Bench Press
4 sets: 10 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
WOD
"Sick Joke"
For Time [20 Minute Cap]:
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225#/155#
Double Dumbbell Shoulder to Overhead (Rx+ = Handstand Push Ups)
After Each Round:
60' Double DB Overhead Carry (Rx+ = 30' Handstand Walk)
DB's = (50's/35's)
*need to do both HSPU and HSWalks for Rx+
WOD
“TURN & BURN”
For Time:
3 Rounds:
15 Double Dumbbell Squats
15 Double Dumbbell Shoulder to Overhead (Rx+ = Handstand push ups)
400 Meter Double Dumbbell Farmer's Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50's/35's)
