CompWod:
800-meter run buy in
“DT”
5 rounds of
12 Deadlifts 155/105/85lbs
9 hang power cleans 155/105/85lbs
6 push jerks 155/105/85lbs
800-meter run cash out
Regular classes:
Strict press 5×5 work at 75% of 1rm
For time:
800-meter run
25 Cal Bike
800-meter row
15 min EMOM Rotate between
Min 1: 7 Bench press 135/95/65
Min 2: 7 DB Thrusters 50/35/25lbs in each hand
Min 3: 50 Double Unders
12 min AMRAP
5 Squat Cleans 155/125/105lBS
10 Box Jumps 24/20/16in.
15 Pull-ups
Thank you to Jen and EJ for putting on an amazing Olympic Lifting Clinic this past weekend at our gym!
5×5 Front Squat pick a weight and stay at it for all sets. Ideally 75% of 1RM
2 rounds for time
15 Dumbbell power snatches 50/35/20lbs per arm
15 Cal bike
Skill muscle ups. Ring and Bar
10 min AMRAP
10 hand release pushups
10 overhead walking plate lunges total not per leg 45/25/15lbs
10 AB Mat sit-ups
10 Push Press 95/65/45lbs
