STRENGTH
A. Hang Clean, 3 x 3, light/moderate weight for tech work*
B. Back Squat, 3 x 3, moderate/heavy
*Notes: Full squat clean, but scale to power clean + FS as needed.
~10 Minutes per strength movement, rest 1-2 minutes between sets
WOD
Level 1
AMRAP 8:
Buy-in of 2 Minutes Max Double Under attempts or singles
Then,
- Dumbbell Hang Clean + Jerk x 1
- V-up x 1
- Db Hang Clean + Jerk x 2
- V-up x 2
- Db Hang Clean + Jerk x 3
- V-up x 3
- And so on…
Level 2
AMRAP 8:
Buy-in of 100 Double Unders (or 2 min max rep double unders)
Then,
- Clean and Jerk (135/95) x 1
- Toe to Bar x 1
- Clean and Jerk x 2
- Toe to Bar x 2
- C&J x 3
- Toe to Bar x 3
- And so on…
HC: 135
BS: 185
WOD: 56 (7rds)
@115
HC: 35kg
BS: 45kg
Wod: 36 @ 85# (100dus completed)
185 (2)
245
61
WOD: 48@115#
225 on the hc (2 unbroken)
WOD: 77
HC- 99# (more like one at a time)
BS- 143#
HSC: 8KG
BS: 100KG
WOD: 65