STRENGTH
4 sets: Power Clean + Hang Squat Clean + Jerk
Notes: Moderate weight – can drop bar after power clean if necessary.
WOD
Level 1
AMRAP 10:
- Dumbbell Hang Power Clean x 15
- Db Push Press x 15
- Jump Rope Single x 50
Level 2
AMRAP 10:
- Hang Power Clean (95/65) x 15
- Shoulder to Overhead x 15
- Double Under x 45
Notes: For L2, if subbing single unders, double the reps (i.e. 90 singles per round)
strength: 85, 95, 105, 105#
WOD: 3+18rx
strength: 95#
WOD: 3+30
Strength: 145, 155, 165×2
WOD: 4 + 26
105,115,125,135#
5 + 23 rx
Strength (done post-WOD): 55, 77, 87, 99
WOD: 3 + 26 Rx
strength: 115# whole complex, 125# PC+jerk
WOD 4+17 @55#
4+10
>