“You still dominate. Don’t fucking forget it!”
Primer:
10 PVC Hang Power Clean |10 Pause Push Jerk | 30s Active Spider Man | 3 Jumping Squats
5 Hang Power Clean and Jerk | 30s Burpees | 3 Jumping Squats
5 Low Hang Power Cleans and Jerks |30s Burpees | 3 Jumping Squats
Strength: Back Squat – 3×3, 5 @75%
WOD: AMRAP 3 x 3
5 Clean and Jerk
10 Bar Facing Burpees
Rest 3 Minutes between rounds
RX 165/115 | 185/125 | 225/155
Performance 135/95 | 165/115 | 185/125
Fitness 95/65 | 115/75 | 135/95
Fitness Light 65/45 | 75/55 | 95/65
Bonus:
Back Squat – Heavy Single
Hang Power Snatch + Power Snatch + Overhead Squat (RM)
Hang Power Clean + Power Clean + Push Jerk ( RM)
5 Rounds: 500M Row | 50Ft HS Walks (rest 2min btw rds)
5 Rounds: 50 Ft Sandbag Carry | 50 Ft Sled Push