Warm Up
3 Rounds
- 5 med-ball cleans
- 10 SA KB Strict Press
- 5 Inchworms
Strength
- Power Clean 3-3-3-3-3-3
*work to a heavy triple
The Weld WOD
Partner Chipper For Time...
- 50 Power Clean (115/75)
- 50 Lateral Bar Burpees
- 50 Wall Balls (20/14)
- 50 Handstand Push-ups
- 2,018 Meter Row
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo...
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95%...
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each...
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