Wednesday 09/06/2023

Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

WOD
"Affiliate Version of “Alpaca Redux”"
For Time:
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (Sale 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)

Monday 08/07/2023

Strength
1RM Squat Snatch
10-12 minutes
* rest as needed between lifts

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)

Saturday 08/06/2022

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)

Friday 08/06/2021

WOD
"Daniella"
For Time:
86 Cal Bike Buy-In
then
6 Rounds of
19 Air Squats
9 Dumbbell Clean and Jerks 50#/35# (one DB)
6 Dumbbell Step Ups 50#/35# (one DB)
then
86 Double Unders Cash-Out (Scale=130 Singles)