Push Jerk
– Take 15 min to build to a heavy 3 reps working on form and precision.
then…
– Complete 2 cycles of –
4 round Tabata of:
KBS 24/16kg
*Rest 1 minute.
4 round Tabata of:
Burpees onto 45#
*Rest 1 minute.
WOD
Low Bar Back Squat
1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed (% based of 1RM HBBS)
then…
3 rounds for time of:
– 100 m run
– 50 Double-Unders
– 100 m run
– 5 Hang Power Cleans (155/105)
Find a 1RM full squat snatch in 15 min
*less conditioned athletes build to a heavy load with perfect form
then…
Six Rounds (13 min cap)
– 3 Squat Snatch (115/75)
– 5 Clapping Push Up
– 7 Pull Up
– 9 Air Squat
Deadlift
5 reps at 65-70-75-80-85% of 1RM
(or box squats if deadlifts don’t agree with you)
then…
Triple Tabata (6 rounds)
– Ring dips
– DB grip walk
– Sit-ups
Front squat: 7×2 @ 70%
then…
4 rounds:
– Run 200m
– 50 Double Unders
– 20 Kettlebell swings (53/35)
– 10 T2B
5×1 1 power clean + 1 hang squat clean + 1 split jerk
For time:
21-15-9 reps of
– Hang power clean (135/95)
– Burpee over the box jump
7×1 1 Hang squat snatch (from top of knee) + 1 Squat snatch from floor; rest 1 min
then…
For time:
– 10 power snatch (115/95)
– 20 wall balls (20/15)
– 8 power snatch (115/95)
– 20 wall balls (20/15)
– 6 power snatch
– 20 wall balls
– 4 power snatch
– 20 wall balls
– 2 power snatch
* Beginners please do only 15 wallballs per round, stick to lighter weight on power snatch and pay close attention to bar path
– 20 wall balls
Low Bar Back Squat:
-7×1 @ 85% of HBBS; rest no longer than 45 second
-Rest exactly 2 minutes.
-3×1 @ 90% of HBBS; rest no longer than 1 min
-then-
2 min ME KB Swings 24/16kg
-rest 1 minute
4 min AMRAP of:
12 Pushups (hand release)
8 T2B
-rest 1 minute
4 min AMRAP of:
12 Jumping Squats 45#
8 Pullups
-rest 1 minute
1 min ME Burpees