WOD
A.1 Strict Press 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
20 Overhead Lunge w/ Plate #45/#25
10 Plyo Push Ups
20 Russian Twist #45/#25
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WOD
A.1 Back Squat 3, 3, 3, 3, 3
Good Morning 3×10 For Form
A.2
15 Minute AMRAP
5 Wall Ball
6 DB Snatch (3R+3L)
7 Knee to Elbow
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Partner WOD
3 Rounds
30 Pull Ups
Deadlift Holds #225/#135
*Partners work at same time
3 Rounds
30 Wall Balls
30 Hand Release Burpees
*Partners work 1 at a time
3 Rounds
40 Box Jumps
100′ Farmers Carry
*Partners work 1 at a time
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WOD
A.1 Bench Press 3×10
A.2
10 Rounds
1 Minute DB Push Press
1 Minute Row
1 Minute Rest
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WOD
Big Clean Complex
6 Sets of the following complex
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop the bar after the overhead movements it is allowed- just be quick to get back on the bar. Rest as needed between sets and try to increase the weight after each set.
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