STUDIO CITY
STRENGTH
Clean Complex
Complete one set every 2 minutes for 12 minutes building up to heavy single of the following movements :
Power Clean + Squat Clean + Thruster 

WOD
“Hangman’s Jury”
3 Rounds for time:
30 Hang Power Cleans (115/80)
30 unbroken Wall Balls (20/14)
30 Calorie Row 

ACCESSORY
8 - 7 - 6 - 5 - 4
Kipping Chest to Bar
In between each set complete 5 Z-Press


HERMOSA BEACH
STRENGTH
Deadlift
3 x 5 @ 50%
3 x 3 @ 60%
10 x 3 @ 70%

WOD
"Hydroplane"
For time:
Buy In - 500 meter Row
3 Rounds:
10 Pull Ups
15 Hang Power Clean (95/65)
20 Hand Release Push Ups

 

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