PART 1: POWER CLEAN
Build to a Heavy Set of 3

PART 2:
For Time:
15 Hang Power Cleans
1,500/1,200 Meter Bike or 500 Meter Row or 400 Meter Run
12 Hang Power Cleans
1,200/900 Meter Bike or 400 Meter Row or 300 Meter Run
9 Hang Power Cleans
900/600 Meter Bike or 300 Meter Row or 200 Meter Run

135/95# or 95/65#

PART 1: POWER CLEAN
Build to a Heavy Set of 3

PART 2:
For Time:
15 Hang Power Cleans
1,500/1,200 Meter Bike or 500 Meter Row or 400 Meter Run
12 Hang Power Cleans
1,200/900 Meter Bike or 400 Meter Row or 300 Meter Run
9 Hang Power Cleans
900/600 Meter Bike or 300 Meter Row or 200 Meter Run

135/95# or 95/65#

PART 1: POWER CLEAN
Build to a Heavy Set of 3

PART 2:
For Time:
15 Hang Power Cleans
1,500/1,200 Meter Bike or 500 Meter Row or 400 Meter Run
12 Hang Power Cleans
1,200/900 Meter Bike or 400 Meter Row or 300 Meter Run
9 Hang Power Cleans
900/600 Meter Bike or 300 Meter Row or 200 Meter Run

135/95# or 95/65#

HERO WOD “LOREDO”

6 Rounds for Time:

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run

HERO WOD “LOREDO”

6 Rounds for Time:

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run

HERO WOD “LOREDO”

6 Rounds for Time:

24 Air Squats

24 Push-Ups

24 Walking Lunges

400 Meter Run

RUN

5 Sets:

500 Meters at Easy Pace

400 Meters at Moderate Pace

300 Meters at Fast Pace

3 Minutes Rest Between Sets

or ROW

5 Sets:

625 Meters at Easy Pace

500 Meters at Moderate Pace

375 Meters at Fast Pace

3 Minutes Rest Between Sets

or BIKE

5 Sets:

1,250 Meters at Easy Pace

1,000 Meters at Moderate Pace

750 Meters at Fast Pace

3 Minutes Rest Between Sets

RUN

5 Sets:

500 Meters at Easy Pace

400 Meters at Moderate Pace

300 Meters at Fast Pace

3 Minutes Rest Between Sets

or ROW

5 Sets:

625 Meters at Easy Pace

500 Meters at Moderate Pace

375 Meters at Fast Pace

3 Minutes Rest Between Sets

or BIKE

5 Sets:

1,250 Meters at Easy Pace

1,000 Meters at Moderate Pace

750 Meters at Fast Pace

3 Minutes Rest Between Sets

RUN

5 Sets:

500 Meters at Easy Pace

400 Meters at Moderate Pace

300 Meters at Fast Pace

3 Minutes Rest Between Sets

or ROW

5 Sets:

625 Meters at Easy Pace

500 Meters at Moderate Pace

375 Meters at Fast Pace

3 Minutes Rest Between Sets

or BIKE

5 Sets:

1,250 Meters at Easy Pace

1,000 Meters at Moderate Pace

750 Meters at Fast Pace

3 Minutes Rest Between Sets

Spend first part of class working on the Power Snatch

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Power Snatches (95/65) (65/45)

Spend first part of class working on the Power Snatch

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Power Snatches (95/65) (65/45)

Spend first part of class working on the Power Snatch

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Power Snatches (95/65) (65/45)

For Time:

500 Meter Row

21 Lateral Burpees Over Rower

500 Meter Row

18 Lateral Burpees Over Rower

500 Meter Row

15 Lateral Burpees Over Rower

500 Meter Row

12 Lateral Burpees Over Rower

500 Meter Row

9 Lateral Burpees Over Rower

For Time:

500 Meter Row

21 Lateral Burpees Over Rower

500 Meter Row

18 Lateral Burpees Over Rower

500 Meter Row

15 Lateral Burpees Over Rower

500 Meter Row

12 Lateral Burpees Over Rower

500 Meter Row

9 Lateral Burpees Over Rower

For Time:

500 Meter Row

21 Lateral Burpees Over Rower

500 Meter Row

18 Lateral Burpees Over Rower

500 Meter Row

15 Lateral Burpees Over Rower

500 Meter Row

12 Lateral Burpees Over Rower

500 Meter Row

9 Lateral Burpees Over Rower