Strength:
Power Clean + Squat Clean
Every 3:00 x 5 Sets
Set 1: 3+2 Reps @ 70%
Set 2: 2+2 Reps @ 75%
Set 3: 2+1 Reps @ 80%
Set 4: 1+2 Reps @ 83%
Set 5: 1+1 Reps @ 85%+
% of Power Clean
WOD:
“Hydra”
5 Sets x 2:00 AMRAP
Set 1: 10 Shuttle Runs + Max Rep Wall Balls
Set 2: 9 Shuttle Runs + Max Rep Wall Balls
Set 3: 8 Shuttle Runs + Max Rep Wall Balls
Set 4: 7 Shuttle Runs + Max Rep Wall Balls
Set 5: 6 Shuttle Runs + Max Rep Wall Balls
*No rest between AMRAPs
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Shuttle Run” 25/25ft, 7.5/7.5m
Score = Sum Total Reps
—-
Level 2:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
Set 1: 9 Shuttle Runs + Max Rep Wall Balls
Set 2: 8 Shuttle Runs + Max Rep Wall Balls
Set 3: 7 Shuttle Runs + Max Rep Wall Balls
Set 4: 6 Shuttle Runs + Max Rep Wall Balls
Set 5: 5 Shuttle Runs + Max Rep Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
–
Competitor:
Wall Ball: 30/20lb, 9/6kg
–