STRENGTH:
#power clean (12 min)
10-Rep Touch & Go Power Clean
*When building up to your heavy set of 10, complete 3-4 sets of 5-7 Reps
*Once you feel like you are in your true “working sets” is when you should start going with sets of 10. About 2-3 sets.
WOD:
#blockbuster
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike (Cap at 2:30) *Row 50/35
Max Rounds of “The Chief” (135/95) The Chief is 3 Power Cleans, 6 Pushups and 9 Air Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike (Cap at 2:00) *Row 35/20
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike (Cap at 1:30) *Row 20/15
Max Rounds of “The Chief” (175/125)
CASHOUT:
#hspu and lunges
1-3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups (Scale to Inverted HSPU)
Rest 2 Minutes Between Sets
*Choose a strict handstand push-up number that you can hold both before and after the lunge
*For example: If you have a max unbroken set of 20 when fresh, you may shoot for 8 reps before and 8 reps after
*For the dumbbell walking lunge, build to a heavy unbroken 50 feet
