Strength

Strict Press

70% X’s 3 Reps
80% X’s 3 Reps
90% x Max Reps
*Superset w/ 20 Russian Twists

WOD

For Time

40-30-20-10

Accessory

5 Sets For Load & Run Times

5 Hang Power Cleans
-Immediately Into-
5 Bench Press
-Immediately Into-
400m Run
-Rest 2mins-

Extra Credit

Strength

Deadlift

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max reps
*Superset w/ 2-3 Weighted Chirrups or Max Chin Over Bar Hold

WOD

“Jackie”

Strength

Back Squat

70% X’s 3 Reps
80% X’s 3 Reps
90% X’s Max Reps
*Super Set a Tougher Plank Variation Than Last Week

WOD

4 Rounds
3min AMRAP

Accessory

In Teams of 2:

35min Running Clock

2 Rounds:

50 Cals Bike
50 Pull-Ups or 10 Rope Climbs
Immediately Into:

2 Rounds:

WOD

6 Rounds For Time w/ a partner

30 Russian Kettlebell Swings (70/53)
25 Push Press (75/55)
20/15 Cals Bike/Row
15 Situps
*resting partner is in a plank

Strength

Deadlift

65 % X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 5 Strict Chin-Ups (Scale to Chin Over Bar Hold, Add Load if Possible)

WOD

2 Rounds

Oly

Every 2mins X’s 6 Sets
3 Position Snatch (Mid-Thigh, Below Knee, Floor)

WOD

21-15-9 For Time

Push Jerk (115/75)
Burpees Over Bar
Toes-to-Bar

Strength

Back Squat

65% X’s 5
75% X’s 5
85% X’s Max Reps
*Super Set w/ 1min Weighted Plank

WOD

15min AMRAP

10 Cals Bike/Row