Max Effort Upper
Strength
Power Clean and Jerk (1RM)
WOD
“Lost Legend”
10-8-6-4-2
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats
Special Strength
3×8 Bench Press @ 40%1RM + band tension for speed
Special Strength
4 Rounds Max reps DB floor press
1min on, 1min off
**work at a moderate rate
1min on, 1min off
**work at a moderate rate
Midline
100 Banded Kneeling Crunches
Finisher/Recovery
100 banded tricep extensions