Strength
Power Clean + Front Squat + Push Jerk 8x3
8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)
-Complete a set every 1:30-
WOD
"The Jungle Book"
14:00 AMRAP
7 Dumbbell Thrusters (50s/35s)
7 Burpee Over Dumbbell
7 Toes to Bar
Strength
Back Squat for load:
10 reps @ 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
On the final set (3+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 3 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For example, if your heavy single was 200, then you would use 180 as your training weight. Therefore, all of the above percentages would be based off of 180.
WOD
"Fort Worth, Texas"
For Time:
30/24 Calorie Air Bike
20 Power Cleans 155#/105#
30/24 Calorie Air Bike
15 Front Squats 155#/105#
30/24 Calorie Air Bike
10 Squat Cleans 155#/105#
Strength
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -
WOD
"Buffalo Brew Coffee"
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12
**Score is slowest set
WOD
Int Teams of 2
AMRAP 18
10/7 Cal Bike (Together)
30 Front Squats 95#/65#
40 sit-ups
