STRENGTH
Back Squat, 5 sets of 3 reps, aim for 80-90% of 3RM
WOD
Masters 40-44 and Masters 45-45
3 rounds for time of:
- 100 double-unders
- 7 hang power clean and jerks (185 / 115 lb.)
Masters 50-54
3 rounds for time of:
- 100 double-unders
- 7 hang power clean and jerks (165 / 105 lb.)
Masters 55-59
3 rounds for time of:
- 70 double-unders
- 7 hang power clean and jerks (135 / 95 lb.)
Masters 60+ and Teens 14-15
3 rounds for time of:
- 50 double-unders
- 7 hang power clean and jerks (135 / 95 lb.)
Teens 16-17
3 rounds for time of:
- 70 double-unders
- 7 hang power clean and jerks (185 / 115 lb.)
Notes: Scale as needed – do 2x double unders for singles, or do 1x double unders for singles plus 1 burpee for every 10 reps of double unders (i.e. 100 singles + 10 burpees).
BS: 55#, 70#, 85# (3sets of 5)
WOD: 10:24 or 43 :/ (75#, DUs /rnd: 50, 70, 100….DUs came back during the wod :))
135BS; WOD 10:02 (100 SU+10 burpees, 95#)
205#
11:12 @155#
13:07 @ 185
BS- 135#
WOD- 9:19 @ 85# (should have gone up to 95#), 70 DU’s