Prep Work
coach led
empty barbell
10x muscle cleans
10x strict press
2x - hang pull + hang clean + jerk
3 wb + hs prep
PARTNER WOD
15 min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 hang clean & jerk 155/105
RX+ 185/125
deficti hspu 45/25
Strength / Skill
alternating
Bench Press
10,5,3,1,1,1,3,5,10
Barbell Bicep curls
10,5,3,0,0,0,3,5,10
WOD
5RFT
5 Toes-to-Bars (rx+ strict)
10 Calorie Row (rx+ 15/12)
15 Push-ups (rx+ hanging rings)
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)
Strength / Skill
Rack:
Front Squat
20 air squats
10 empty barbell
build to 80%
then 5x1 max for today
Station:
Empy Barbell or Lite Weight
10 muscle Clean
warm up/build Squat Clean to wod weight
WOD
20 min cap
Death by Squat Clean
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
Saturday Partner WOD
3 person teams
3 wods @ 9min each with 3 min transitions
wod 1:
a1: Bike for cal
a2: rig dead hold
a3: 20 wall balls
3 min transition
wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 10 t2B
3 min transition
wod 3:
Row for calories
deadlift hold 185/125
3 bear complex 135/105
