WOD

Bench Press 5 3 rounds 5@70% 1@ 85% Metcon (Time) 3 rounds 4 deadlift 3 power cleans (135/225) 2 Jerks 1 Front squat  

Sqtcl: Squat Clean 3@65% @75% @85%x3 10 min AMRAP 30 DB Push Press 30 DUS 30 DB Lunges (60/35)

2 Jerks 2 jerk + 1 power clean @65% @75% @85% (@90%)2 Metcon (Time) 6 Deadlifts (185/315) 12 burpee bar jump overs 6 Deadliest 24... Read More

Scram: Metcon (Time) 10 hang power cleans 135/95 20 thruster 135/95 30 wall balls 20/14 30 hspus (db strict press) 20 thrusters 135/95 10 hang... Read More

Metcon (Time) 21-15-9 Renegade rows (35/60) Pullups Box jumps Bksqt: Back squat 10 @ 60% 8@70% 6 @ 80% 4@ 85% 2@ 90%  

Snatch 5-1 @65 @75 @80 @85 @90 Snatch Pull (3×5 @75-80%) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /... Read More

Cln j: Clean and Jerk (Emom  6MIN: 2 reps) 92216 (AMRAP – Reps) 2rounds 1min Clean n jerk (185/135) (rx+205/155) :30 rest 2 min 6... Read More

Power Clean + Jerk 3 power cleans + 1 Jerk @ 70% 3 power cleans +1 Jerk @ 80% 3 power cleans + 1 jerk... Read More