Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Alternating Lunges x 10 reps
Followed by…
Two sets of:
Tall Clean x 5.reps
Front Squat x 5 reps
Hang Squat Clean x 5 reps
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(resst 10 seconds between singles)
Build from approximately 65-70% to today’s heavy over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Hang Power Cleans (115/75 lbs)
10 Front-Racked Alternating Reverse Lunges (115/75 lbs)
A. 135-140-145-150-155-160-165-170
did split jerks from from 10/6 165-165-175-175-175-175 took until the last set to push into the split off the bar and have a clean lockout
B. scaled to 95# 4 rds+ 13 du
95-140
7+52.
A.
185/195/205/215/225/245/255/265
B.
6+40 dubs
A. 145/165/175/185/195/205/215/225
B. Rx 5+6 lunges
A: 215lbs
B: 5rd + 35 single-unders ( did 80 single-unders instead of 40 DU)
A. 115 – 150 , failed 2nd lift @ 155, did 1 rep @ 160, 165, failed 170
B. 7 + 15 DU. 1 DU trip. HPC 9/1/UB lunges every rnd.
A. 91kg
B. 5r +20du
Cl: 85#, 95, 100, 105, 110, 115, 120, 125#
WOD: 5rds + 25 dub reps
A. 145, 160, 175, 185, 195, 205, 215, 215.
B. 5 rds 6 DBL unders