WODs

Strength Power Clean & Jerk 8×48 sets of 4 Power Clean and Jerks (1 set every 1:30)* Weight should be 50% of 1RM* All reps should

Strength Back Squat for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% Time Cap: 12-Minutes WOD4 Sets3:00

Strength 10 EMOM: 5 Front Squats *Start with %50 and up to heavy. WOD20:00 AMRAP12 Chest to Bar Pull Ups6 Wall Walks18 Single Dumbbell Alternating

WOD 30 EMOM:1.) 8-10 Bench Press (rpe 7)2.) 12-16 Toes to Bar3.) 12/8 Cal Ergo4.) 20 Air Squats5.) REST

WODIn Partners, for Time:
50 Double Unders (same time)50 Back Squats (40/20 kg)

50 Shoulder to Overhead (40/20 kg)50 Double Unders (same time)50 Pull-ups

50 Push-ups50 Double Unders

WOD 7 Rounds For Time:3 Bar Muscle Ups (Scale 7 Chest to Bar or Pull Up) (S1; 10 Ring Rows)7 Double Dumbbell Hang Squat Cleans (2x

2 Kişilik Takım Antrenmanı For Time (Time Cap: 35-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 180 Wall Ball (9/6 kg) 120 Toes to Bar *One

Her 2:30 Dakika içinde 15 Dakika Boyunca (6 Sets) *Drop and go! SET/1: 1 Power Clean + 4 Squat Clean @%60-65 SET/2-3: 1 Power Clean + 3 Squat

Strength 1Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Power Snatch @70% of 1RM Snatch * Focus on form! Drop and go! Strength 2Her 1:30 içinde

StrengthSplit Jerk 1×1 12 Minutes of Practice– Athletes can work up to moderate weights with good form.– New athletes, stay light and practice setting up