We will be doing the WOD and STRENGTH DB Complex in class today.

WOD:

#triangle cuplet

15-10-6 reps for time of:
Overhead Squats (135/95) *Scale to 115/75lbs **Scale to Front Squats if need
Bar muscle-ups *Scale to Burpee Pullups

-Rest 1:1-

45 Overhead Squats (95/65) *Scale to 75/55 **Scale to Front Squats if need
45 Chest to bar pull ups *Scale to Pullups, ring rows or barbell rows

Target Time set 1: 8 minutes

Time Cap set 1: 10 minutes

Target Time set 2: 5 minutes

Time Cap set 2: 8 minutes

STRENGTH:

1 DB Jerk Dip + 1 DB Push Jerk + 1 DB Jerk Dip + 1 DB Split Jerk x 4 sets

* In between sets perform 10 single arm DB press (each arm).
* DB = “Dumbbell”

#cleans

1 Clean Deadlift + 1 Clean from 1 “ off the floor + 1 Front Squat + 1 Push Jerk + 1 Jerk x 3 sets

* @ 75-80% 1RM Clean and jerk.

#Clean & Jerk for load:
– Build to a heavy single in 10 minutes.

#clean deadlift/pull

3 Clean Deadlift + 5 Shrug x 3 sets @105-110% 1 RM Clean