Brian Chandler

Strength A. 10:00 to build to a heavy Power Clean (9 RPE) B. 3 x 2 Power Cleans @  75% of A Conditioning Complete for time: Reps of 15-12-9: Deadlifts (185#/123#) Toes-2-Bar 800m Run Reps of 9-12-15: Deadlifts (185#/123#) Toes-2-Bar

Strength Press/Core Complex 12:00 EMOM Minute 1: 3 Strict Press + 3 Push Press (75% 3RM Strict Press) Minute 2: 10-15 Med Ball Sit-ups + 20-30 Russian Twists Minute 3: Rest Repeat for 4 sets Conditioning “Jack” 20:00 AMRAP: 10 Push Press (115#/78#) 10 Kb Swings (53#/35#) 10 Box Jumps (24″/20″)  

Strength Back Squat 4 x 8 @ 75% 5RM or 7-8 RPE Conditioning 4 rounds for time – Rest :90 between each round: 40 Double Unders 30 Air Squats 20 Push-ups 10 Pull-ups

Olympic High Hang Squat Snatch 5 x 2 @ 65% Max Snatch (If you are new to the movement then use a light/moderate weight) Conditioning Reps of 21-18-15-12-9: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)

Partner WOD With a partner, complete the following: A. 8:00 AMRAP: 10 DB Thrusters (50#/35#) 10 Pull-ups Rest 3:00 B. 8:00 AMRAP: 10 Toes-2-Bar 10 Alternating DB Lunges (50#/35#) Rest 3:00 C. 8:00 AMRAP: 15/12 Calorie Row Partners will alternate full rounds. Score is total reps completed for all three stations.

Strength A. 12 minutes to build to today’s 3RM Strict Press B. 2 x Max Reps @ 75% 3RM Rest 2 minutes between sets Condtioning For time: 800m Run 24 Kb Swings (70#/53#) 24 Burpees 600m Run 18 Kb Swings 18 Burpees 400m Run 12 Kb Swings 12 Burpees

Strength 15:00 to find 5RM Back Squat Conditioning Partner WOD With a partner, complete 8 Alternating rounds (4 each) of: 250m Row 25 Wall Balls (20/14)

Strength 15 minutes to find today’s 5RM Deadlift *Build as high as you can while still keeping proper mechanics. *No touch and go. Make a dead stop at the bottom of each rep. Do not drop from the top. Conditioning 12:00 AMRAP: 6 Strict HSPUs 9 Deadlifts (225/153) 12 Box Jumps (24”/20”)

Olympic 15 minutes – Work to up to today’s heaviest complex of: 1 Power Clean + 1 Squat Clean + 1 Jerk *You should be doing 6-8 sets of the complex to find your heaviest weight. Conditioning “Heavy(er) Grace” 30 Clean & Jerks for time (165#/113#) *This is a scaled up version of the benchmark

Team WOD In teams of three, 25:00 to complete the following: 150/120 Calorie Buy In Then with the rest of the time AMRAP of.. 50 Toes-2-Bar 50 Lateral Bar Hopping Burpees 50 Thrusters (95#/63#) Only one person working at a time while the other two rest.  Score is total number of reps completed in the