Strength
Clean pull + Hang Power Clean 6×1+2 @ 75%
WOD
5 Barbell Complex (Deadlift, Hang power Clean, Front Squat, Push Press/Jerk)(135/95)
400m Run
4 Barbell Complex
400m Run
3 Barbell Complex
400m Run
2 Barbell Complex
400m Run
1 Barbell Complex
400m Run
Scale: 200m runs
Cashout: 50 DU’s(25 attempts), 75 flutter kicks
TEC WOD
5x800m; rest 3min between each effort trying to keep consistent pace (post all five times + end time)
Advanced WOD
AMRAP 12
100 DU
50 lateral BB burpees
30 clusters 135/95
10 MU
*CLUSTER = full clean into a push press. Can’t rest in front rack position before push press. Different from thruster since you have to return BB to ground every time. *
