071417

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STRENGTH

Front Squats

5×4 @ 75%

WOD

10 Rounds

5 squat cleans 135/95
10 calorie row
30 double unders

1 min rest after each round.

071317

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STRENGTH

Jerk 5×3 @ 65%

% is based off Clean and Jerk.

WOD

For Time

Deadlifts 225/155
15-12-9-6-3
Ab Mat Sit Ups with Med Ball 20/14
30-24-18-12-6

071217

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STRENGTH

Power Clean

5×3 @ 75%

WOD

5 Rounds for Time

30 Double Unders
9 thrusters 95/65
9 diamond push ups

072117

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STRENGTH

Back Squat

6×5 @ 75%

SKILL/STAMINA

3 Rounds For Time

21 Chest To Bar Pull ups
Rest 30 seconds after each round

Scaled B – regular pull ups (chin over)
Scaled C – assisted pull ups (bands)

071017

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STRENGTH

Snatch

3 @ 60%
3 @ 65%
3 @ 70%
3×3 @ 75%

WOD

4 RFT

21 Wall Balls 20/14
18 Cal Row
15 Box Jumps 24/20
12 Db Snatch 50/35 (alternate each rep)

070717

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STRENGTH

Back Squat
5 @ 77%
1 @ 82%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%

WOD

3 RFT

75 double unders
50 air squats
25 calorie row

070617

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STRENGTH

Power Clean + Front Squat

2+2 @ 60%
2+2 @ 65%
3 x 2+2 @ 70%

WOD

5 rounds

5 thrusters 135/95
200 meter run

070517

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STRENGTH

Snatch Grip Deadlift

5×5 @ 75%

percentage is off snatch weight

WOD

AMRAP 4:

21 Calorie Row
21 Power Cleans (135/95)
21 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
15 Calorie Row
15 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
9 Calorie Row
9 Power Cleans (95/65)
9 Burpee Box Jump Overs (24/20)

070317

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STRENGTH

Power Snatch + OHS

2+2 @ 60%
2+2 @ 65%
3 x 2+2 @ 70%

Percentages are off you snatch weight.

WOD

For Time (15 min time cap)

21-15-9

Deadlifts 225/155
Hand Stand Push Ups
Chest To Bar Pull Ups