Siteplicity – Page 124

18 Min AMREP 3-6-9-12-15-18 etc: OHS 95/95 HSPU Ring Dips

WOD: Hero “Griff” 800m Run 400m Run Backwards 800m run 400m run Backwards

Strength/Technique: 30 min Jerk (Split/Push) WOD: *6 min Timecap* 10-8-6 Jerk 155/105 T2B

Clean 1-1-1-1-1

For Time: 400m Run 25 Burpees 800m Run 50 Ring Dips 1 Mile Run 100 Air Squats

15 Min AMRAP 10 Wallball 20/14 (11′ 10′) 8 Front Squat 115/75 6 Push Press 115/75

Strength/Skill: Work up to a heavy Clean + Jerk WOD: 9 Minute AMRAP 10 C&J 95/65 12 Pull-ups

Strength/Skill: 30 Min snatch work or build to heavy single WOD 2 RFT: 10 Snatch 135/95 75 Double Unders

Deadlift 3-3-3-3-3 *Find 3 Rep max and do 5 sets of that weight

22 Min AMRAP 5 Muscle Ups 15 Push-ups 45 Air Squats

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