Strength
5×1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Full Squat Clean working up to AHAP
WOD
For Time With Partner:
6 Rounds (3 Each, alternating full rounds):
12 Thrusters (95/65)
12 Burpee Box Jump Overs (30/24)
Straight into
4 Rounds (2 Each, alternating full rounds):
9 Thrusters (135/85)
9 Burpee Box Jump Overs (30/24)
Straight into
2 Rounds (1 Each, alternating full rounds):
6 Thrusters (165/105)
6 Burpee Box Jump Overs (30/24)
*35 Min Cutoff*
ADV WOD
21*15*9*15*21
GHD
15*9*3*9*15
Power Clean and Jerk (135/95)
*10 Cal. Assault Bike
So…21 GHD/15 PC+J/10 Cal. Ass Bike, 15/9/10, 9/3/10, 15/9/10, 21/15
TEC WOD
4 Rounds
Blvd Run (5 laps inside if too cold/icy)
10 Pushups
10 SLSU
10 Squats
10 Hollow Rocks
400m Row
10 Burpees
10 Lunges
10 Plank Up Downs
10 V-ups
*Scale Rounds as needed
