Strength: 7×1 High-Hang Clean + 1 Push Jerk WOD: 5 rounds: 32 Split Jumps (alternating) 16 KB Snatch 53/35 12 .....
Strength: Back Squat: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest .....
Strength: 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec. WOD: 30 Double-Unders 3 .....
Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back .....
Strength: 5X2 Top Pull Deadlifts @ 90% – rest 90 sec. WOD: 30 KBS 32/24kg 30 Wall Balls 20/14# 30 .....
Strength: Establish a 1RM Push Jerk. WOD: 9 minute AMRAP of: 8 Push Jerks @ 155/105# 10 T2B 40 Double-Unders
Strength: Back Squat: 3×5 @ 75% 3×3 @ 85% WOD: 400m 5 rounds: 5 power cleans 155/105 10 hand release .....
Strength: 7×2 Snatch grip deadlift and 1 low hang snatch WOD: 1 minute max effort toes to bar then 4 .....
Strength: 1 rep max Clean and Jerk WOD: “Jackie” 1000m (run) 50 thrusters 45# 30 pull ups
Strength: 7×2 Top pull deadlift @ 85% WOD: 7 rounds: 2 minute amrap: 30 double unders 15 chest to bar .....
Mobility Benchmark WOD Friday: Elizabeth 21-15-9 Power clean 135/95 Ring dips
Strength: 7×1 power clean, hang squat clean, push jerk as heavy as possible WOD: 3K Trail run
