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WOD - Mo 25.10.21

WARM UP For time:

1 Burgener Clean Warm Up

-- then --

3 rounds of:

5 Hang Clean High Pulls, pick load

5 Push Press, pick load

30 Single Unders

STRENGTH Power Clean 3-3-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON For 5 cycles:

AMRAP in 2 mins of:


1 Bench Press, 75% 1RM

2 Dumbbell Farmers Carry Walking Lunges, 2x 22.5/15kg

4 Wall Balls, 20/14 lbs


2 Bench Press, 75% 1RM

4 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs

8 Wall Balls, 20/14 lbs


3 Bench Press, 75% 1RM

6 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs

12 Wall Balls, 20/14 lbs


4 Bench Press, 75% 1RM

8 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs

16 Wall Balls, 20/14 lbs


5 Bench Press, 75% 1RM

10 Dumbbell Farmers Carry Walking Lunges, 100/70 lbs

20 Wall Balls, 20/14 lbs


Rest 2 mins between each cycle.

For each cycle continue the AMRAP.

WARM DOWN Every 1 min for 5 mins do:

4 Samson Stretches

12 Russian Twists

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