A) "Diane"
21-15-9

RX

Deadlifts (225/155)
Hand Stand Push Ups

L2
Sub Piked or Box Push Ups

L1
Sub Push Ups

B) Jerk Complex

RX
3 Power Clean + Jerks

L2
Power Clean + 3 Jerks

Notes:

Diane is a classic named WOD and a workout from our last competition.  The deadlift sh...

A) Front Squat

RX
3x4

L2
3x5

B) 14 AMRAP

RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders

L2
Sub 30 seconds DU attempts

L1
3 Power Cleans
15 Russian Swings
40 Singles

A) High Hang CJ Complex
10 EMOM

RX
High Hang Squat Clean + Jerk

L2
High Hang Power Clean + Jerk

B) 12 Min AMRAP

RX
24 Russian Swings (53/36)
12 Box Jump

L1
Sub step ups

Notes:

The complex is done with a full squat clean.  Focus on dynamic hips and fast feet under the...

A) Clean Jerk Complex
E2MOM x 10 Min

RX
Clean DL + Hang Clean (full) + Power Jerk + Full Jerk

L2
Clean DL + Hang Clean + 2 Power Jerks

B)  21-15-9

RX
DB Thrusters (45% Body Weight)
Box Jump (24/20)
Toes To Bar

L2
Sub Knees to Elbows or Knee Raises

L1
Sub Sit Ups fo...

A) Clean and Jerk
1-1-1-1-1

B) 18 Min AMRAP:

RX
Cal Row (16/12)
40 DU's
10 Pull Ups

L2
Sub 30 Seconds of DU attempts

L1
Sub 80 Singles
Sub Ring Rows

Notes:

Clean and jerk sequence is an opportunity to try to build a heavy number with perfect form.  If you are unfamilia...