In Wod

For load:
Every 1:00 for 10:00
2 Power Clean & Push Press
(make consistent increases)

Iceberg
For time:
50-40-30-20-10
Kettlebell Swing 53/35
Push-up

COMPETITOR
Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
10 Strict Handstand Push-ups (20/14# Weight Vest)

2. Barbell Cycling
2 Rounds:
AMRAP :30 Seconds – Power Clean (185/135)
AMRAP :30 Seconds – Push Jerk (185/135)
Rest 1:00
AMRAP :45 Seconds – Power Clean (205/145)
AMRAP :45 Seconds – Push Jerk (205/145)
Rest 1:30
AMRAP 1:00 – Power Clean (225/155)
AMRAP 1:00 – Push Jerk (225/155)
Rest 2:00

3. For time:
50-40-30-20-10
Kettlebell Swing 53/35
Push-up

WEIGHTLIFTING
Bench Press
Warm up 45%-55%-60% 5-5-3
70%-3 80%-3 90%-3+ (increase your 1 Rep max by 3%)

Circuit work
3 Rounds
10 Strict Press
8 Bent Row
8 Dumbbell Pull Overs

3 x 1:30
Barbell Sit Ups

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