Strength
EMOM x 10 MINUTES
3 Hang Power Cleans
+
2 Front Squats
*Increase weight every other round. Keep weight moderate.
(Score is Weight)
WOD
EVERY 4:30 x 3 SETS
400m Run
20 Up-Downs
15 Hang Power Cleans 95#/65#
Max Alt. V-Ups with the remaining time.
(Score is Reps of Up Downs, Hang Power Cleans and V- Ups)
Strength
Back Squat
5x5 @ 80%
WOD
For Time:
400m Run
26 Hand Release Push-ups
400m Run
26 Kettlebell Swings 55#/35#
400m Run
26 V-Ups
400m Run
26 Deadlifts 155#/105#
400m Run
26 Wallballs 20#/14#
400m Run
26 Box Jumps 24"/20"
Bart Smith
Strength
Deadlift Work up to a heavy double deadlift
WOD
4 Rounds:
500 Meter Row
400 Meter Run
30 V-Ups
JAMIE MCGOWAN and MIKE REGULA
