P
A1. FS: 3×4@80%
A2. 3 rds: X S-CTBPU + X KPU
where X = 2-5 reps. Try to complete 1 set without coming off the bar.
Rest as needed between sets
B. AMRAP [12]:
24 Squat Cleans (135/95)
12 MU (can scale MU to 3:1 Pushups)
96 DU
12 Squat Cleans (185/125)
9 MU
48 DU
6 Squat Cleans (225/155)
6 MU
24 DU
3 Squat Cleans (275/185)*
3 MU*
12 DU*
*Optional Rx+ only. Scale to finish at least round of 12.
C*. Clean Pull: 4×4@90%
F
A1. BS: 5×10 across AHAP
A2. 3 rds: strict pullup work (4-5 negatives or 10-12 LPD)
B. AMRAP [12]:
24 FS (135/95) ok to take from rack
24 Pushups/dips
24 Box Step ups (24/20, 12/leg)
12 FS (185/125)
12 Pushups/dips
12 Box Step ups
6 FS (225/155)
6 Pushups/dips
6 Box Step ups
Reminder that WODBODY Sports massage will be here this Thursday 4:30PM – 7:30PM. There’s a sign up sheet at the door to reserve your spot!