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2. Strength
1 Max Set of Deadlifts
@ 65% of current 1RM
275 x 26
3. WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Power Cleans 135/95lbs
R: 6+6 t2b
Cleans all singles
T2b ub
Dus were ub or 1 break
4. Bitch Work
For Time:
1200m each
Ski
Bike
Row
Time: 12:02
Ski 5min
Bike 2
Row 4:47
3 rft
400m run
15 bar facing burpees
30 DB snatch 50#
Time: 15:50
All ub but run slowed down.
2. Strength
Find your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
205
Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar
R: 2 rounds in 16:30 then had to leave. Way slower than I predicted.
First set ub except ttb were 10s
Second db were 10s and ttb 10-10-5-5
2. Strength
Power Olympic Lifting Total
Find 1RM Power Snatch
175
Find 1RM Power Clean + Push Jerk
Hit 205 both. Cleaned 225 but missed jerk.
3. Met-Con
For Time
50 Burpee Box Jump Overs 24/20″
40 Overhead Squats 155/105lbs
30 Bar Muscle Ups
Time: 24:53
Bbj in 4:59
Ohs at 17:30
Bmu all 5s
