Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
Strength
2 Front Squats + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes -
WOD
”Ciders mulling, turkey’s turkeying, yams are yamming.”
7:00 AMRAP
3 Power Cleans 185#/125#
5 Box Jumps 30"/24"
Strength
4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
* Work up to a Heavy, Unbroken set
WOD
“Be a Goldfish”
For Time:
21-15-9
Back Squat 135#/95#
Bar Facing Burpees
-75 Double Unders after each round-
Strength
Power Clean
5x3
Pick a heavy working set. Does not have to be touch and go.
WOD
Partner “Chief”
Ten 2:00 intervals
Partner 1 goes for 2 mins,
Partner 2 goes for 2 mins.
Pick up where your partner left off.
3 Power Cleans 135#/95#
6 Push-Ups
9 Air Squats
