STUDIO CITY
STRENGTH
Every 2 minutes for 18 minutes (9 sets):
Sets 1-3 Squat Clean and Jerk to a "Heavy" Triple
Sets 4-6 Squat Clean and Jerk to a "Heavy" Double
Sets 7-9 Squat Clean and Jerk to a "Heavy" Single
*Don't stray from the number of sets. Heavy doesn't mean max effort, just a challenging set for today. 


WOD
FOR TIME:
Row 1000 meters

ACCESSORY
Strict Pullup Test
If your number is over 7, add weight
5-4-3-2-1 strict pullups


HERMOSA BEACH
STRENGTH
Strict Press
EMOM for 15 minutes:
1-3min ~ 7 reps (75/55)
4-6min ~ 4 reps (95/65)
7-9min ~ 2 reps (115/75)
10-12min ~ 1 rep +10-20lbs
13-15min ~ 7 reps (95/65)*Drop set

WOD
3 Rounds
For time:
20 Kettlebell Swings (53/35)
15 Box Jumps (24/20)
10 Pull Ups
 5 Squat Cleans (135/95)
then…
Row 500 meters

Record total time

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