Wednesday Schedule: 6am WOD – 7am Bootcamp – 8am WOD – 9am WOD – 530pm WOD
Strength/Skill
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 push jerk
Build across the seven sets.
Target: RPE 8 on the final sets. Crisp reps—not a max.
WOD — “Quick Change”
10-Minute AMRAP
- 6 DB clean & jerks
- 8 toes-to-bar
- 10 box step-overs
- 30 double unders
Alternate arms on the DB clean & jerks.
This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.
Strength/Skill
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 push jerk
Build across the seven sets.
Target: RPE 8 on the final sets. Crisp reps—not a max.
WOD — “Quick Change”
10-Minute AMRAP
- 6 DB clean & jerks
- 8 toes-to-bar
- 10 box step-overs
- 30 double unders
Alternate arms on the DB clean & jerks.
This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.
Strength/Skill
Every 2:00 × 7
- 1 hang power clean
- 1 power clean
- 1 push jerk
Build across the seven sets.
Target: RPE 8 on the final sets. Crisp reps—not a max.
WOD — “Quick Change”
10-Minute AMRAP
- 6 DB clean & jerks
- 8 toes-to-bar
- 10 box step-overs
- 30 double unders
Alternate arms on the DB clean & jerks.
This keeps the Olympic-lifting stimulus from the strength portion without needing everyone’s barbells on the floor during conditioning.