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
Strength
Bench Press
5 sets of 2 Bench Press @85% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
“Snap! Crackle! Pop!”
3 sets For Time:
15/12 Calorie Row
15 Shoulder to Overhead 95#/65#
20 Toes to Bar
15 Shoulder to Overhead 95#/65#
15/12 Calorie Row
-Rest 3:00 between sets-
WOD
"Move for Independence"
Teams of 2
19:19 AMRAP
Partner 1:
Max Meter Row
Partner 2:
2 rounds
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
*Switch when the 2 rounds are completed
*Score the AMRAP, comment with total row meters. Note: you must hit at least 3,908 meteters (combined) to RX this workout.
WOD
"Pablo Picasso"
3 Rounds For Time:
10 Deadlift 225#/155#
5 Bar Muscle Ups
-rest 2:00-
2 Rounds
20 Hang Power Clean 135#/95#
10 Chest to Bar Pull Ups
-rest 2:00-
60 Shoulder to Overhead 95#/65#
30 Pull Ups
Accessory Work
Optional accessory, pending workout times
3 Sets
10 Seated Banded Lat Pull Downs
14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)
6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)
