Power Clean

Work to 70% of 1RM CJ for a double. Then 1 drop set. Drop set at 15kg down if your 70% is over 150kg. Drop set at 10kg down if your 70% is below 150kg.

Power Clean Cycling

1 touch and go set based on your 70% number in today’s Power Clean. 1 set of 5 at 15kg down if today’s 70% is over 150kg. 1 set of 5 at 10kg down if today’s 70% is below 150kg.

WOD:

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Clean & Jerk

4 sets of 1 at 80% of your 1RM C&J. Level load across all sets.

WOD:

15 min Amrap

3 Power Cleans 135/953

3 T2B

6 POwer Cleans

6 T2b

9 POwer Cleans

9 T2b

and so on until you hit 15 min

Front Squat

4 sets of 2 at 80% of your 1RM Front Squat. Level load across all 4 sets.

Strict Press + Push Press

4 sets at 60% of your 1RM Clean & Jerk. Level load across all 4 sets.

Wod:

4 rounds

30 sec ME meters on the rower

rest 15 sec

30 sec ME wall balls 20/14#

rest 1:15

Power Snatch + Snatch

You have 5 minutes to complete all 3 sets. 1st Set @ 85% of 1RM Snatch. 1 Power Snatch + 1 Snatch. 2nd Set @ 80%of 1RM Snatch. 2 Power Snatches + 2 Snatches. 3rd Set @ 75% of 1RM Snatch. 3 Power Snatches + 3 Snatches.

WOD:

12 min Amrap:

10 Front Rack Lunges (alt. in place) 135/95#

15 ab mat sit ups

30 dbl unders