STRENGTH: Stamina squats
On the minute for 8 minutes (4 rounds of each)
Min 1 – 4 x front squats
Min 2 – 8 x back squats
Loaded @ 60-65% of 1 RM front squat
WOD: 3 Rounds For Time,
400 Meter Run
20 x Chest to Bar Pull-ups
10 x Power Cleans
STRENGTH: In 5:00, build to a heavy single split jerk, then do 3 sets of 3 @ 80% of your heavy single
WOD: AMRAP 8:
15 x Deadlifts
12 x Box Jump Overs
9 x Push Jerks
Rest 4 Minutes
AMRAP 8:
15 x Deadlifts
12 x Box Jump Overs
9 x Push Jerks
STRENGTH: 3 sets,
10 x dumbbell floor chest press
15 x banded overhead tricep extension
Complete as a superset, then rest as necessary
WOD: 4 Rounds For Time,
400 Meter Row
80 x Double Unders
12 x Dumbbell Hang Squat Cleans
WOD: 10 Rounds For Time,
10 x Toes to Bar
10 x Burpees
100 Meter Run
ACCESSORY: 3 sets for quality,
10 x medball hamstring curls
10 x double dumbbell font rack reverse lunges (ea leg)
1:00 plank hold
REST AS NECESSARY
WOD: For time, with a partner,
3 Rounds:
12 x Thrusters
12 x Pull-ups
800 Meter Run Together
3 Rounds:
10 x Thrusters
10 x Pull-ups
800 Meter Run Together
3 Rounds:
8 x Thrusters
8 x Pull-Ups
800 Meter Run Together
