WODs

Wed, Aug 18 2021

20201818 Mayhem Burgener Strength20210818 MetCon

20201818 Mayhem Burgener Strength


(Weight)
3 sets
3 Muscle Clean + 3 Jerk Dip + 3 Squat Jerk + 3 Press in Squat (warmup)

5 sets:
1 High Hang Clean + 1 Above the knee Clean + 1 Full Clean + 1 Jerk
55%+ increase weight each round

Strict Press
5 @ 60%
3 @ 65%
1 @ 70%
3 Strict Press @ 65%
3 Strict Press @ 65%
3 Strict Press @ 65%
3 Strict Press @ 65%
3 Strict Press @ 65%
***8 Double DB RDL after each round of 3 Strict Press***



DuaneCleanConplex-95-115-135-155-175(PC only 195-215-235) Rx
SP-95x5-115x3-135x1-115x5x3-50#RDLs - PVC Warmup w\ MC\Jerk\Squat Press
SarahMC Complex-34-45-55 (SJ only 65#-75#, Complex-75-85-95-105-115 Rx
SP-65x5, 75x3, 85x1, 75x5x3-35#DBs