Deadlift 5-3-2-1-1

Deadlift for load:
#1: 5 reps
#2: 3 reps
#3: 2 reps
#4: 1 rep
#5: 1 rep
*Build throughout, weight is athlete’s choice

EMOM Trifecta

15 Minute EMOM
Minute 1 – 1 Deadlift, 1 Hang Power Clean, 1 Power Jerk
Minute 2 – 40 Double Unders
Minute 3 – 12 Wall Balls (20/14)
*Clean complex counts as 1 rep – 265 reps total within workout (53*5)
*Clean complex – weight is athlete’s choice

Strict Press

Strict Press
5×3
*Weight is athlete’s choice, build throughout.

Jump, Snatch, Squat

10 Minute AMRAP of
50 Double Unders
10 Hang Power Snatch (75/55)
15 Air Squats

Endurance WOD (7:45am)

25 Minute Partner AMRAP
50/40 Calorie Row (Split 50/50 between partners)
30 Thrusters (75/55)
30 Kettlebell Swings (75/55)
30 Burpees
*1 Partner Working at a time

Community WOD (10:00am)

15 Minute Partner AMRAP
30/20 Calorie Row (Split 50/50 between partners)
20 Thrusters
20 Kettlebell Swings
20 Burpees
*1 Partner Working at a time

9 Minutes?

9 Minute AMRAP of:
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps

Ancillary Work

3 Rounds for Form:
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups
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