A) Deadlift cluster 1.1.1.1 x 4; rest 10 sec/3 min (don’t drop from top)
+
3-4 rounds @ 90%:
– 500 m row
– 20 alt. DB snatches (70/40)
– 20 KB swings (heavy)
*rest 4-5 min
WOD
A) HB Back Squat 3, 2, 1, 1; R3M
– if feeling something go for it, if not shut it down and move on
+
“Karen”
– 150 wallballs for time (20/14)
* 12 min cap
A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min
+
12 min amrap @80-90%:
– 5 T2B
– 10 HR pushups
– 15 box jumps or step ups (24/20”)
– 20 double unders
– record rounds
– keep constant pace
Function
Split Jerk x 2-3 (build in load depending on form) – re-rack to shoulder – 5 sets; rest 60-90 sec
Performance
A) Split Jerk x 2-3 (75-80%) – re-rack to shoulder – 5 sets; rest 60-90 sec
Everyone
+
For time:
3 sets 95%:
– 10 db walking lunges (tough)
– 200m row
– rest 2 min
*record load on split jerk and total time on metcon
A) Build to a heavy squat clean in 10 min
B) Front Squat @30X1; 3, 3, 3; R3M
C) 5 rounds for time:
– 5 heavy power cleans (175/115, 135/95, 95/75)
– 5 OTB burpees