Explosive Strength
Strength
Clean and Jerk (3RM)
Jumps
PVC Jump (Double Jump, score total inches)
**PVC ontop of box max height. W/ walk in
**Bound over 1 PVC, then immediately bound over another PVC set at the same height.
WOD
“The Silent Assassin”
17min AMRAP
1,2,3,4,5,6,7,8,9,10………
Clean & Jerks (115,75)
**Between each round complete 1 round of ‘Nate’
2 MUs
4 HSPU
8 KB Swings (70,55)
**Score total reps. C&J+MUs+HSPU+ KB Swings
1,2,3,4,5,6,7,8,9,10………
Clean & Jerks (115,75)
**Between each round complete 1 round of ‘Nate’
2 MUs
4 HSPU
8 KB Swings (70,55)
**Score total reps. C&J+MUs+HSPU+ KB Swings
2 MUs = 2 C2B + 2 Push Ups
Midline
4×15 GHD Sit Ups, banded