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5/1 WOD

Power Clean + Split Jerk

5 x (3+2) - Build to a moderate to heavy last set


Then


Every 5 Minutes For 4 Rounds

10 Slam Ball or Sandbag Cleans

10 Bench Press (50-60% 1-Rep Max)

5 Slam Ball or Sandbag Cleans

5 Bench Press (50-60% 1-Rep Max)

100 M Run

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5/24 WOD

3 Position Squat Snatch 4x(1+1+1) High Hang + Low Hang + From Floor Then Squat Snatch 3x1 Moderate to heavy Then Grace 30 Clean & Jerks For Time (135/95)

5/23 WOD

3 Rounds: teams of 2 I Go You Go 2 Minute AMRAP: Medicine Ball Squat Cleans (20/14) 2 Minute AMRAP: Row for Calories 2 Minute AMRAP: Hand Release Push-ups After the last round 2 Minutes Rest 7 Minute

5/22 WOD

Pausing Front Squats 5 x 2 @ 85% Then 3 Sets: 30 GHD Sit-ups or Weighted sit-ups 50 Meter Suitcase Carry

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