Skill
1-Arm Rows 4x6
5-rep Max Power Clean
WOD
1-10 Power Cleans (95/135)
10-1 Floor Bench Press (95/135)
5 Wall Balls after each set I.e. 6PC, 5BP. 5WB
About 21 min CAP
THIS IS IT: Increase/Decrease/same
Big Barbell Day. Work hard and Don't let up, go Rx if possible, should be about 14-16 mins. If over 21 mins, finish that set then stop
Skill Deadlifts 4x6@75-80% WOD 7 min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches Rest 3 mins 7. Min AMRAP 30 Burpee Box Jump Overs 40 Goblet Walking Lunges 50 DB Snatches (3
21 min AMRAP Run 2 laps 9 push presses (65/95) 15 back loaded lunges 21 bar over burpees 1 lap farmers carry (use 2 dumbbells or 2 kettlebells) 21 push presses 15 back loaded lunges 9 bar over burpees
WOD Progressive Power!! 15. Power Cleans (65/95) 15 Tri cep Pushups 15. Power Cleans (75/115) 15 Regular Push ups 15. Power Cleans (95/115) 15 Hand Stand Pushups 15. Power Cleans (115/155) 15 Ring Pus