Clean & Jerk Complex

6 Sets, Build Throughout:
1 Hang Power Clean
1 Squat Clean
1 Split Jerk
*Build throughout

Interval Friday

8 Rounds w/3 Minute Clock:
3 Power Snatches @75%
8 Burpee Box Jumps
10 Kick Sits

A Really Fun Ladder

For Time:
100 Double Unders
30 Box Jumps
20 Pull-ups
20 Kettlebell Swings
100 Double Unders
20 Kettlebell Swings
20 Pull-ups
30 Box Jumps
100 Double Unders

*Flex space modifications: 40 Kettlebell bent over rows (20 each side & Jump tucks for box jumps.

Back Squats

5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
5 reps @ 75%
3 reps @ 77.5%

Weather – Classes On

Classes are on – keep an eye on SugarWOD, email, and social media for updates

Happy Birthday, Coach James!

10 rounds For Time
23 Sit-ups
23 Push-ups
45 Double Unders/65 Singles

Every 5 minutes, 7 pullups

Modified Version
10 RFT of:
20 Sit-ups
15 Push-ups
65 Singles

2×6 Wednesday

2 Rounds, 6 Minute AMRAP of:
10 Burpees
15 Sit-ups
10 Goblet Squats (50/35)

*Rest 2 minutes between rounds, start at the top each round
*Score 2 rounds separately

Strength Cycle Coming!!

A new strength cycle begins tomorrow! We’ll be working on squats, deadlifts, and strict press over the next several weeks on Mondays and Thursdays. Get in to test this week! You’re always welcome to make up these strength days the day after.

A Frightful Fight

4 Rounds for Reps
Minute 1: Dumbbell Hang Clean & Jerk
Minute 2: Calorie Row
Minute 3: Push-ups
Minute 4: Rest
*Flex spaces – Substitute double unders or calorie bike for row
*Dumbbell weight is athlete’s choice. Add weight to notes.

Rx+ (50/35lb kb) & HSPUs for push-ups

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