Strength
15 Min EMOM to work up to 1RM Power Clean…start @50-60% 1RM (1 power clean each minute until failure or new 1RM….if you fail go down 20% or so and work back up)
WOD
5 Rounds for Time:
8 Box Jumps (30/24)
9 Power Cleans (95/65)
10 T2B
Advanced:
For Time:
20 back rack lunges (75/55)
18 back rack lunges (95/65)
16 back rack lunges (115/75)
14 back rack lunges (135/85)
12 back rack lunges (155/105)
10 back rack lunges (175/115)
8 back rack lunges (195/135)
*9 min time cap
TEC WOD
3 Rounds
10x100m –rest 10 seconds after each 100m (mat to tree back to mat)
*Rest 5 minutes in between rounds
Scales: 2 Rounds or 5x100m for 3 rounds
