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Strength/Skill: Clean and Jerk – bar position drills and warming up Then, 6 rounds for time: 5 Clean & Jerks (155/105lb) Sprint 200m

Strength: Bench press – 3 reps @ 70% of your 1RM, 3 @ 75%, 3 @ 80% – practice perfect form on every rep Then, 3 rounds for 1 minute each: Pull-ups Sit-ups Squats Burpees KB swings [...]

Skill/Strength: Sumo Deadlift – 3 sets of 5. Heavy but not maximal. Then, for time: 21 Deadlifts (225/155) Run 400m 15 Deadlifts Run 400m 9 Deadlifts Run 400m

“Elizabeth” For time, 21-15-9 of: Cleans (135/95lb) Ring dips Compare your score from the last time we did this benchmark WOD.

Strength: Squat– one and a quarter squat at 50% of your 1RM – 3 sets of 3 Then, 5 Rounds for time of: 10 Pull-Ups 20 Kettlebell Swings (24/16k) 30 Double Unders Demo of one and a quarter squat: [...]

Strength: Jerks – work to a heavy double 10 minute AMRAP of: 6 Burpees 2 Clean & Jerk (165/105lb) 8 Deadlift (same barbell) 20 Flutterkicks (L+R=1) Happy Birthday Sinclair!

Skill: KB Snatch, KB Clean & Jerk Then, 3 rounds for time: 5 KB Cleans on the left (24/16k) 5 Walking lunge steps with KB overhead (L+R=1) 5 KB Cleans with the right arm 5 Walking lunge steps [...]

As a 4 or 3 person team, with 25:00/35:00 on the clock: 200m Yoke carry – cooperate to move the object the distance Ground to overhead – only one person works at a time. Accumulate [...]

Strength: Deadlift – volume work – seven sets of 10 reps at 40% of your 1RM. Pace should be 2 counts up and 3 counts down with zero rest at the top and bottom. Rest 90 seconds between sets. [...]