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
Power Clean:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-90% through the 3 singles)
WOD
"Fun Dip"
For Time:
30 Pull Ups
3 Rounds of DT 155#/105#
20 Pull Ups
2 Rounds of DT 155#/105#
10 Pull Ups
1 Round of DT 155#/105#
One round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead
WOD
"Nick Parker & Elizabeth James"
Teams of 2 For Time:
3 sets (each/1:1)
200m Run
8 Power Cleans 135#/95#
200m Run
8 Power Cleans 135#/95#
200m Run
Strength
5 sets x 1 Deadlifts @90% of 1RM
* Complete a set on the 2 minutes *
WOD
"Moreton Bay Bug"
Teams of 2 for Time:
12 Wall Walks
24 Power Cleans 115#/80#
10 Wall Walks
20 Power Cleans 135#/95#
8 Wall Walks
16 Power Cleans 155#/105#
6 Wall Walks
12 Power Cleans 185#/125#
4 Wall Walks
8 Power Cleans 205#/135#
2 Wall Walks
4 Power Cleans 225#/155#
