WOD
A.1
Press 5RM, 1 x Max Reps @ 85%
1 x Max Effort Pull Ups- Warm as needed. Only 1 Attempt.
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
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WOD
“Isabel”
30 Snatch #135/#95*
*Scale Load to Practice Best Possible Form
Run 6 x 200M
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WOD
A.1 Back Squat 20 Reps – Add Weight from Last Week
A.2
4 Rounds
15 Chest to Bar Pull Ups
4 Squat Cleans
| Max Clean | Workout weight |
| >265 lbs (>165 lbs) | 225 lbs (135 lbs) |
| 220 lbs – 264 lbs (145 lbs – 164 lbs) | 205 lbs (135 lbs) |
| 200 lbs – 219 lbs (135 lbs – 144 lbs) | 185 lbs (125 lbs) |
| 185 lbs – 199 lbs (125 lbs – 134 lbs) | 165 lbs (110 lbs) |
| 175 lbs – 184 lbs (115 lbs – 124 lbs) | 155 lbs (105 lbs) |
| 165 lbs – 174 lbs (105 lbs – 114 lbs) | 135 lbs (95 lbs) |
| 135 lbs – 164 lbs (90 lbs – 104 lbs) | 115 lbs (75 lbs) |
| 115 lbs – 134 lbs (80 lbs – 89 lbs) | 95 lbs (65 lbs) |
| 100 lbs – 114 lbs (70 lbs – 79 lbs) | 75 lbs (55 lbs) |
| <99 lbs (<69 lbs) | 65 lbs (40 lbs) |
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Partner WOD
Teams of 4
24 Rounds
5 Front Squats #135/#95
Run 400M
Each person will perform 6 rounds. When person A starts, person B will start 2 minutes after them, and so on and so forth.
Then…immediately complete 200 burpees across the group. Only one person works at at time.
WOD
A.1 Bench Press 3 RM, 1 x Max Reps @85% of 3 RM
A.2
Row 4 x 500M
Rest 1:1
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