WOD

A. Back Squats – Warmup to a set of 2 reps, heavier than 20-rep set
Then 1 x 20 (slightly heavier than last week)

B. Power Cleans – Work quickly to tough triple TnG

C. 4 Rounds For Time (15 min cap):

5 Burpee Pull-ups (ADV Ring Muscle-ups)
10 Power Cleans (135/85, ADV 175/115)
15 TTB

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STRONG PROGRAM:

A. Back Squat – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

DB Bench Press x 8-12 reps
Rest 1-2 min
Bent-Over BB Rows x 8-12 reps
Rest 1-2 min

C. AMRAP 8 min:

50 Double-unders (100 singles)
40 Hanging Oblique Knee Raises
30 DB Snatch (alternate arms)
20 Goblet Lunges
10 Burpee Pull-ups

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1019 Garnet Ave
San Diego, CA 92109

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