Strength
Power Clean & Jerk 8x4
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Scrabble"
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings 55#/35#
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets
WOD
"The Blur"
For Time:
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
200 Single Unders
25/20 Calorie Row
100 Double Unders
25/20 Calorie Row
Accessory
Mayhem Mini-Pump – Chest and Triceps
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
WOD
"Red Delicious"
For Time:
100 Double Unders
50 Thrusters 45#/35#
200 Single Unders
50 Thrusters 45#/35#
100 Double Unders
Accessory
"Mayhem Mini-Pump – Back and Biceps"
4 Rounds
10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 1 min b/t rounds-
