Extra Work

1.) Weightlifting Complex

On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

All repetitions are completed as a single set (all deadlifts to be completed as "touch and go").

Percentages based off 1RM Clean and Jerk:
Set #1 - 65%
Set #2 - 70%
Sets #3, 4, 5 - Build to a heavy complex.

2.) Skill Conditioning

3 Rounds, resting 1:00 between:
25 Dumbbell Deadlifts (50's/35's)
50' Dumbbell Front Rack Walking Lunge
3 Rope Climbs (15')

Three sets, aiming to strive for large, if not unbroken sets.
On both the dumbbell deadlifts and lunges, athletes have (2) dumbbells.



Class WOD

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds: 
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds: 
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round: 
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

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