7×1 Power Clean + 1 Hang Squat Clean (above knee) + 1 Split Jerk; rest 60-90 sec.
then…
“The Chief”
5 Rounds of:
AMRAP in 3 minutes
– 3 Power Cleans 135/95
– 6 Pushups
– 9 Air Squats
– 1 minute rest
Build to a 1 RM Low Bar Back Squat (end of the cycle)
then…
Surprise WOD
Push Press Cluster
3 x 1.1.1.1.1, rest 10 sec between reps; 2 min between sets
3 rounds for total reps of:
– 1:00 ME KBS 32/24kg
Rest :30
– 1:30 ME Burpee Box Jumps 30/24″
Rest :30
– 2:00 ME Double-Unders
Rest :30
A.) Bench Press Strength Cycle: Week 3
– 5×2 @ 100% of your 3RM; rest 90 sec
– 3×1 @ 105% of your 3RM; rest 60 sec
B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible
C.) 2K row for time (retest from Jan 9th)
15 min to build to a 1RM Power Clean
then…
5 rounds for time of:
– 4 Power Cleans @ 80% of above
– 8 HSPU
– 40 Double-Unders
7 min every 30 seconds (alternating):
– full snatch
– power snatch
*complete both movements at the same weight before adding weight, work on footwork and dropping the hips
then…
For time:
– 20 T2B
– 10 Power snatches 95/65
– 400 m run
– 15 T2B
– 10 Power snatches
– 400 m run
– 10 T2B
– 10 Power snatches
– 400 m run
Box Squat
2×2 @ 95%, 2×2 @ 100%, 2×1 @ 105% or 3RM; rest 1 min
then…
4 rounds for total working time:
– 8 Hang Squat Clean to Thrusters (115/75)
– 12 Burpee Over-the-Box Jumps (24/20)
– 16 KBS (24/16kg)
*rest 2 min
Handstand Push Ups
– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed
3 rounds for time:
– 10 Deadlifts (225/155)
– 20 Box Jumps (24/20)
– 400 m Run
*Rest 1 min
