Strength & A Quickie S T R E N G T H Every minute for 6 minutes 3 hang cleans, 3 power cleans, 3 squat cleans 50-65% of 1 RM Every minute for 5 minutes 2 hang cleans, 2 power cleans, 2 squat cleans 65-75% of 1 RM Every minute for 4 minutes 1 hang clean, 1 power clean, 1 squat clean 75-90% of 1 RM 3 minutes between rounds A Quickie 40 cals 30 T2B 20 Heavy Power Cleans (70/50)
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca