Strength 

snatch balance +2 overhead squats

6x1+2 building

finish 5# above last week

 

PARTNER WOD 

3 min AMRAP  

Deadlifts 185/135

rest 1 min

3 min AMRAP

box jump overs 24/20

rest 1 min

3 min AMRAP  

burpees to a plate

rest 3 min

21-15-12-9-6-3 with an 8 min cap

Cleans

21@115/65

15@135/85

12@155/105

9@175/125

6@185/135

3@205/145

One person working at a time, split all reps however you like.

 

Comp HW

Bench press

3x12 building 

add 5# to last week

 

 

Challenge WOD 2 last week

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

 

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

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