WOD

Bench Press (Week 2 of 3) 5 x 3 Then… For Time: 40/35 Cal Row 40 Wall Balls 40 Alternating Dumbbell Hang Snatch

Back Squat (8 Sets) Every 2:00 x 8 Sets: (test week 1 of 2) Then… 14 Min AMRAP Clean and Jerks Burpees over bar Toe to Bar Cal

For Total TIme 400m Run 20 Farmers Hold Walking Lunges 20 DB Bench Press 20 Deadlifts 400m Run 20 Deadlifts 20 DB Bench Press 20 Farmers Hold Walking Lunges 400m Run

Week 4 of 4, Snatch Then.. 5 Sets: 2:30 Work/ 1 Minute Rest 8 Power Snatch 4 Bar over Burpees 8 Overhead Squats 4 Bar over Burpees

For 6 Straight Rounds… (0-18min.) Min. 1) 5 Pull-Ups 7 Push-Ups 9 Air squats Min. 2) 12/9 Cal Assault Bike Min. 3) 50 second Plank Immediately into;

Deadlift (6 Sets) (week 5 of 6) Then… For Time: Front Rack Barbell Lunges Toe to Bar Cal

Bench Press (5 x 3) (Week 1 of 3) Then… 12 Min AMRAP 10/10 Single Arm Dumbbell Shoulder to Overhead 10 Box Jump Overs (with step down) 10 Sit Ups

Back Squat (7 Sets) Every 2:00 x 7 (week 2 of 2) Do not max out today! We will max next week. Your bar speed can slow down, but you should not be fighting through your heavy singles today!! The goal is to work up to a “heavy” single for the day and get your…

(Week 3 of 4, Cleans) Every 90 seconds x 7 Sets 1 Power Clean 2 Hang Power Clean 2 Front Squats Then

For Completion20 Strict Pull-ups20 Bodyweight Strict Chin-Ups20 Bodyweight Ring Rows20 Bent Over Barbell Row 65/5520 Barbell Curls Then… 15min. AMRAP:10 DB Bench Press250m Row15 Wall Balls200m Run