We will be doing the WOD, and Strict Press and Deadlifts in class today.

WOD:

#full send

For time: (Cap 8 min)

30/24 Calorie row

15 Clean and Jerks (155/105) *Scale to 135/95lbs or 115/75lbs

15 Back Rack Alternating Lunges (155/105lbs) **

** (Rx+ Open Gym Option 160’ Sled push – Sled + 70/45 instead of Lunges)

STRENGTH:

#cleans

3 Muscle Clean + 3 Jerk Dip + 3 Squat Jerk + 3 Press in Squat (3×12)

1 Clean Pull + 1 Clean + 1 Jerk x 5 working sets *60-80%

#strict press

5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%

#deadlifts

5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%

MAYHEM BODYBUILDING:

Strict Handstand Pushups + Kipping Handstand Pushups 5 sets of 6 + 6

Standing Single Arm DB Shoulder Press 4×10

GHD Hip Raise 4 sets of 20 (No weight)

Rear foot elevated DB Split Lunge 4 x 12-15