Strength: Squat – working percentages off your 3RM do 3×3@85% Then, for total working time – 21-15-9 of: KB Swings (24/16k) Toes-to-bar V-ups – Rest 3 minutes – Then, [...]
Partner up – For time: One Partner performs the BB complex, while the other performs burpees. 3o Snatch (95/65lb) – Beginner athletes perform KB swings 30 Thruster (same BB) 30 Clean [...]
Strength: 1″ Deficit Deadlift – 3×3 @ 80% 1RM (same weight for all sets) – Beginners should not work in a deficit – Advanced athletes can work a 2″ deficit Then, 5 [...]
Skill: The Push Jerk – warm it up for the WOD Then, for time, a ladder of Push-Jerks and Pull-ups: 7-6-5-4-3-2-1 Jerks (135,95lb) 2-4-6-8-10-12-14 Pull-ups Beginner option/Beginner’s [...]
Strength: Front Squat – heavy double (15 minutes) Then, 3 rounds for time of: 7/7 Step ups onto 20” box with plate overhead (45/25lb) 7/7 Lunges with bar in front rack position (115/75lb) 7/7 [...]
