STRENGTH
BUILD TO A HEAVY
2 hang power cleans + 1 SPLIT JERK
– Rest 2:00 between sets.
– Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-rep max power clean.
WOD
RX
6 min amrap
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
Level 2
6 min AMRAP
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
LEVEL3
6 min Amrap
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
REST 5 min
6 min Amrap
RX
5 wall walks
15 oh lunges 50/35
30 double unders
LEVEL 2
5 scaled Wall walks
15 oh lunges 35/25
30 du / single skips
Level 3
5 inch worm to push ups
15 oh lunges 20/15
30 single skips