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Strength

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 75% 1 RM clean - 3 sets x 1+1+1 reps @ 80% 1 RM clean * Rest 60-90 seconds between sets

Complex is completed unbroken!


Conditioning “Daffy Duck”

For Time: 21-15- 9 Overhead Squats (95/65) Chest to bar - Rest 5:00 - For Time: 45 Overhead Squats (95/65) 45 Chest to Bar


Scaled Option: 12-9-6 Overhead Squats (65/45) Chest to Bar Pull-ups/Ring Rows/Barbell Rows

-Rest 5:00-

For Time

27 Overhead Squats (65/45) 27 Chest to Bar Pull-ups/Ring Rows/Barbell Rows


*Stimulus today is moderate intensity with a push on the barbell to go unbroken for workout 1 while chipping away with big sets for workout 2.

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Conditioning “Elmer Fudd”

2:00 AMRAP (6 sets) 20/15 Calorie Row or RX+ Bike Max Rep Farmers Carry 70/53 (1 Rep = 1 length of Box) - Rest 1:00 between sets –


Midline:

AMRAP in 10:00

100 Flutter Kicks

80 Penguins

40 Bird Dog Crunch

20 V-ups

10 Hollow Rocks

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Accessory

10:00 EMOM 1. Single Unders

2. Wrist Circles

3. Barbell/Band Good Mornings

4. DB Push Press

5. Wall walk or Push-up->Downward Dog


Conditioning

“Porky Pig”

For Time (25:00 Time Cap)

RX

40/30 Calorie Row 50 Double Unders 15 Strict Handstand Push Ups 50 Double Unders 20 Deadlifts (225/155) 50 Double Unders 15 Strict Handstand Push Ups 50 Double Unders 40/30 Calorie Row


RX+ (25:00 Time Cap)

50/40 Calorie Row 75 Double Unders 35 Strict Handstand Push Ups 75 Double Unders 20 Deadlifts (275/185) 75 Double Unders 35 Strict Handstand Push Ups 75 Double Unders 50/40 Calorie Row

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