WOD

Compl: Hang cleans power cln squat cln 1 hang power clean 1 power clean 1 squat clean @65 @75 @80 @85 (@90%)x3 4’s: Metcon (AMRAP... Read More

Back Squat (8@65% then 3@85%) 4 rounds 8@65% 3@85% Metcon (Time) 3 rounds 25 kb swings (70/45) 15 toe 2 bars (or sit ups, knees... Read More

Power Cleans 85% (warm up to 85 %) 5×5 power cleans @85% Clean Pull (3×5 @ 90%) Metcon (AMRAP – Rounds and Reps) EMOM 5... Read More

800m run 25 push ups 600m run 25 box jumps 400m run 25 pull ups 200m run 25 burpees

Bench Press 5 3 rounds 5@70% 1@ 85% Metcon (Time) 3 rounds 4 deadlift 3 power cleans (135/225) 2 Jerks 1 Front squat  

Sqtcl: Squat Clean 3@65% @75% @85%x3 10 min AMRAP 30 DB Push Press 30 DUS 30 DB Lunges (60/35)

2 Jerks 2 jerk + 1 power clean @65% @75% @85% (@90%)2 Metcon (Time) 6 Deadlifts (185/315) 12 burpee bar jump overs 6 Deadliest 24... Read More

Scram: Metcon (Time) 10 hang power cleans 135/95 20 thruster 135/95 30 wall balls 20/14 30 hspus (db strict press) 20 thrusters 135/95 10 hang... Read More

Metcon (Time) 21-15-9 Renegade rows (35/60) Pullups Box jumps Bksqt: Back squat 10 @ 60% 8@70% 6 @ 80% 4@ 85% 2@ 90%  

Snatch 5-1 @65 @75 @80 @85 @90 Snatch Pull (3×5 @75-80%) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /... Read More