Skill of The Week – 50 DU

For Time

3 MU

1 Clean and Jerk @ 225#/155#

3 MU

2 Clean and Jerks @ 205#/140#

3 MU

3 Clean and Jerks @ 185#/130#

3 MU

4 Clean and Jerks @ 165#/115#

3 MU

5 Clean and Jerks @ 145#/100#

*** Load your plates so that you can drop weight quickly

Skill of The Week – 50 DU

Strength - Back Squat 5 @75%, 3 @85%, MAX @95%

10 RFT

200m row

1min rest

Skill of The Week – 50 DU

Strength - Bench 5 @75%, 3 @85%, MAX @95%

7 RFT

7 FS @ 135#/95#

7 Pull-ups

Skill of The Week – 50 DU

ME - DU 3 attempts

" FILTHY FIFTY "

50 box jumps @ 24"/20"

50 jumping pull-ups

50 KB swing @ 24kg/16kg

50 walking lunges

50 Knees to Elbows

50 Push press @ 45#

50 back extensions

50 wallballs @ 20#/14#

50 burpees

50 DU

Skill of The Week – 50 DU

Strength - DL 5 @75%, 3 @85%, MAX @95%

2 Rounds for Reps

1min max DU

1min rest

1min max HSPU

1min rest

1min max DU

1min rest

1min max ring-dips

1min rest

1min max DU

1min rest

1min max push-ups

1min rest

Skill of The Week – 50 DU

Strength - Press 5 @75%, 3 @85%, MAX @95%

Every 30 Seconds for 10 min

Perform 1 Power Snatch - 1 Hang Power Snatch - 1 OHS

Go as HEAVY as possible

Skill of The Week – 15 Skin the Cats

10min AMRAP

7 DL@ 225#/135#
25 DU

Skill of The Week – 15 Skin the Cats

" TOMMY V "

21 Thrusters @ 115#/75#
12 15' Rope Ascents
15 Thrusters @ 115#/75#
9 15' Rope Ascents
9 Thrusters @ 115#/75#
6 15' Rope Ascents

Skill of The Week – 15 Skin the Cats

Strength - Back Squat 3 @70%, 3 @80%, MAX @90%

5-3-3-1-1-1

Push Jerk

TOMORROWS WOD HAS ROPE CLIMBS
BRING PANTS OR HIGH SOCKS !!!

Skill of The Week – 15 Skin the Cats

Strength - Bench 3 @70%, 3 @80%, MAX @90%

4 RFT

300m Row
6 Power Clean @ 155#/110#
9 T2B