Strength plus double sprint wod!

Photo: Oscar Bravo

Let's get after it team... a couple of strength movements to hone then two triplets with short time caps!

Cam

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TRAINING FRIDAY SATURDAY

WARM UP: With an empty barbell x 2 rounds:

5 deadlifts

5 hang power cleans

5 front squat

5 push press

Samson lunge x 1/side long hold

SKILL: ALT E90S x 5 each

Same bar weight (or close to it):

Minute 1: 2 thrusters

Minute 2: 4 power cleans

WOD1

8 min time cap, so push hard go quickly!

3 rounds for time of: 12/8 Assault Bike Calories 12 Pull-ups

FG3: 6 pullups per round

FG2: jumping or assisted pullups

Fg1: ring rows

CP1: CTB

CP2: ring MU 6 per round

WOD 2

3 rounds for time of: 12/8 Assault Bike Calories 18 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

Split reps evenly between arms, but break up however you want!

8 min time cap!

FG2: 20-25/35-40

FG1: scale as needed

CP1: 50/70