Tuesday 3/25/2025

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Strength 1
Power Clean + Hang Squat Clean + Push Jerk 1x3
Every 1:00 (10:00)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
After the 10 minutes are complete, add weight and finish with:
3×3 Clean Grip Deadlifts @80-90% of 1RM Clean
-rest 60 seconds between sets-

Strength 2
Clean Grip Deadlift 3x3

WOD
"Numbuh Two"
For Time:
21-18-15-12-9-6
Calorie Air Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
(Women's Calories: 16-14-12-10-8-6)

Monday 10/16/2023

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Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day

Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean

WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-