8/11 and 8/13 WOD

WOD:
1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 85% (of all-time 1rm C&J) – rest 45 seconds EXACTLY.
225#

2a) 5X3 Clean Pulls @ 115% (of all-time 1rm clean) – rest 60 sec.
285#

2b) 5×50’ Sled Drags – very heavy, rest 60 sec.
90#



AMRAP 12 
6 hang cleans (with fat bar) 115#
6 burpee lateral jumps over bar
12 box jumps (24)

8+ rounds


WOD:

Dynamic Strength

1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
200#

1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST
165#
Conditioning

15-12-9 of:

Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”

7:37

Midline/Strength

1a) 3×15 UB T2B – rest 45 sec.
Done

1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec.
Done. Bodyweight