Warm Up
3 rounds for quality of:
Run, 2 mins
Dead Hang, 20 secs
20 Lateral Line Hops
6 Bamboo Bar Overhead Squats
3 Tall Box Jumps (landing with straight legs)
Weightlifting
I. Every 2 mins x 4 sets: Push Press
1 x 6 at 60% 1RM
1 x 6 at 65% 1RM
1 x 3 at 75% 1RM
1 x 3 at 80% 1RM
II. Every 2 mins x 4 sets: Front Squats
1 x 5 at 60% 1RM
3 x 5 at 70% 1RM
III. 3 Rounds for Time
8 Alternating Dumbbell Power Snatches
Rest 30 secs
8 Dual DBs Power Cleans
Rest 45 secs
8 Alternating Dumbbell Power Snatches
Rest 3 mins between each round.
RX
70/50 lbs (Snatch)
50/35 lbs (Cleans)
Scaled
50/35 lbs (Snatch)
35/25 lbs (Cleans)
WOD
5 Rounds for Time
12 Alternating Pistols
15 Ski Erg Calories
9 Devil Press
Rest 2 mins between each round.
RX 35 / 25 lbs
Scaled 35 / 20 lbs
Machine Subs:
Concept 2 Machine Calories- same
12/9 Assault Bike Calories
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