Training Session (130p)
A. Tempo Bench
-3 Reps Dynamic
-3 Reps W/3 Second Pause On Chest
-3 Reps W/3 Second Descent
-3 Reps Dynamic
*Rest 3m, x4
*185/205/215/225
B1. Seated DB Cleans; 4x12
Rest 10 Seconds
B2. Seated DB Lateral Raises; 4x12
Rest 2m, x4
*40/30
C1. 10 Skull Crushers
Rest 10 Seconds
C2. 20 CGBP With EZ Curl Bar
Rest 2m, x3
D. Class WOD
"Escalator"
20M AMRAP:
5 POWER CLEANS (135/85)
5 HEAVY RUSSIAN SWINGS (2/1.5)
200M RUN (1ST CURB)
14/8 CAL BIKE OR SKI
25 DU'S
10 POWER CLEANS
10 HEAVY RUSSIAN SWINGS
200M RUN
14/8 CAL BIKE OR SKI
50 DU'S
15 POWER CLEANS
15 HEAVY RUSSIAN SWINGS
200M RUN
14/8 CAL BIKE OR SKI
75 DU'S
20 POWER CLEANS
20 HEAVY RUSSIAN SWINGS
200M RUN
14/8 CAL BIKE OR SKI
100 DU'S
25 POWER CLEANS
25 HEAVY RUSSIAN SWINGS
200M RUN
14/8 CAL BIKE OR SKI
125 DU'S
*4+60/125 DU's
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