Dennis WODS 2.0

1. Power Clean 6-7 sets work to heavy rep @78KG *PR
2. Power Clean 6×2 @ 75-80% 1RM @64KG
3. Push Press 5×2 @ 80-85% 1RM @64KG
4. Front Squat 3×5 @ 75-80% 1RM @75KG
5. [12 Ring Rows + 12 Push Ups] x 5R
6. [10 V-Tucks + 5 Jefferson Curls] x 3R

Max Box Jump for Height @43″
Hang Muscle Clean 5×3 @ 60% 1RM @51KG
Split Jerk 6×3 @ 50-60% 1RM @50KG
[5 Weighted Dislocates + 5 Reverse Dislocates] x 3R *use 2kg plate on PVC pipe
[8 Sidebends + 8 Twisting Arch Ups] x 3R

Snatch Work up to 90% @60KG
Snatch 5×2 @50KG
Snatch Grip Lat Row 6×5 @40KG, 43KG
Back Squat 3×5 @80KG

Heavy Muscle Snatch @48KG *PR Miss 3x 50KG
Snatch Balance Heavy Single @70KG. Miss 75KG *PR
Snatch Balance 5×3 @50KG
5R [10 Pull Ups + 10 Dips]

Clean & Jerk Singles work up to 75KG
Sumo Grip Clean Pull 5×3 @95KG

Rack Jerk 6×3 @50KG
Deficit Pendulum Clean Pull to above knee 5×5 @50,60,65,70,70KG
5R [8 Side Bends @16KG KB + 10 Turning GHD]