STRENGTH
Every 2 Minutes for 10 Total Sets:
- Power Clean x 3
- Front Squat x 3
- Push Jerk x 3
- Toe to Bar x 5
*Light to moderate on barbell work – must be unbroken every set. Finish 3rd power clean and then go into front squats (i.e. no squat clean for first rep). Scale to Hang Power Clean if necessary
WOD
Level 1
AMRAP 7:
- Ring Row x 10
- Wall Ball to 9′ (14/8) x 25
- Row x 250m (or Run x 200m)
Level 2
AMRAP 7:
- Chest to Bar Pull-up x 10
- Wall Ball (20/14) x 25
- Row x 250m (or Run x 200m)
EMOM: 85#
WOD: 1+240m (banded pull ups)
Emom: 65#
Wod: 1+127m w/ ring rows
EMOM: 95
WOD: 2+3
Strength: 110# (95×4, 100×3, 105×1, 110×1), 25# slam ball v-ups
WOD: 2 rounds (6 strict pull ups, 20 wall balls @25#, run 200m)
I do what I want! 🙂
whoops, should have been 95×4, 100×3, 105×2, 110×1
to 185# unbroken, 190# broke after squats
2+22 (ran 250m)
to 165
2+25
to 155
2 + 16