Monday August 20, 2018

Strength Session:

 

Front Squat

3-3-3-3-3

**All sets at 85% of your 1RM

**In between sets, complete 3 candlestick rolls + 10 shoulder taps in either push-up or handstand position (L+R=2)+ 3 tuck jumps (get those knees up high!)

 

WOD:

AMRAP in 12 minutes:

3 Cleans (Any style)

3 Shoulder to Overhead (Any style)

12 Box Jump Overs (24″,20″)

 

**You will increase weight each round

Round 1: (95,65)

Round 2: (115,75)

Round 3: (135,85)

Round 4: (155,105)

Round 5: (185,125)

Round 6: (205,145)

Round 7: (225,155)

Round 8: (245,165)

then…AMRAP Cleans (275,185)

 

**Please try for the heaviest weight you can.  If you don’t think you can hit it, try anyway, GET A PR today!

**If you get stuck, go back down to the heaviest weight you can successfully complete and then finish the workout at that weight. For scoring, we will write down the heaviest weight you completed a FULL round with.

**If you can complete all the way through the round of 8, finish the time off with cleans only for as many reps as possible at the weight listed above.