1.) Every 2 minutes for 10 minutes Power Clean & Power Jerk establishing session 1RM
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20″
*4.) 50 Back Extensions
Note: Slow and precise
Then every 2 minutes
1 Power Clean & Power Jerk @ 95%
2 Power Clean & Power Jerk @ 90%
*2.) Every 3 minutes for 15 minutes 2 Back Squat establishing session 2RM
Complete 3-5 in no more than 5 sets each
*3.) Establish session 2RM Split Jerk
*4.) Establish session 2RM Push Press
*5.) Establish session 2RM Bench Press
1.) Rewind
7 minute AMRAP
25 Double Unders
2 Muscle Ups
5 Front Squat 185/135lb
*2.) 10 minute EMOM
10 Hand Release Push-ups
1 Rope Climb
*3.) 21-15-9
Power Snatch 75/55lb
Box Overs 24/20″
*4.) 50 Back Extensions
Note: Slow and precise
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Grace Adler
5+16DU
135# DL instead of FS. MUP with purple band. PC^120#, failed PJ. 1@115#. 2@110#.
10
0
Hannah Fameree
3 + 1 FS 🐢(85# FS for 2 rds then 95# for the rest)
MU progressions. PC&J ^ 120#
13
0
Lauren Kalil
Hero’s within: 61:41
Attempted today’s wod...didn’t go well after doing Sundays lol
9
0
Pauly VanderKelen
6 rounds + 1 front squat
Power Clean & Power Jerk: 135, 165, 185, 205, 225, 230, 235, 240, 247# / Zeus from Sunday complete in 34:43 with 205# back squats taken from the rack and 24" box jumps.
1
0