A) Power clean cluster 1.1.1 x 3 R15S/2-3M
B) Push Jerk 2, 2, 2, 2, 2; R2-3M
C) EMOM x 12 min
Odd: 5-7 TnG power cleans (135/95)
Even: 8-12 Wallballs (20/14)
D) Coach’s choice midline stability work if time permits
WOD
A) Overhead squat 1, 1, 1, 1; R2M
B) EMOM x 12min
Odd: 6-10 T2B
Even: 5-7 Burpee box jump – step down (24/20″)
C) 2 attempts at 1 min max calories on AD
D) Complete 100 slow and controlled abmat sit-ups between/after C
5min 80% effort
– 10 box jumps 24/20″ sd
– 10 kbs (53/35)
rest 5 mins
5mins 90% effort
– 7 push press 115/75#
– 7 CTB pull-ups
rest 10mins
5mins 100% effort
– 10 thruster 75/45#
– 7 burpees
Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
135-lb./ 95-lb. deadlifts, 10 reps
15 box jumps, 24-inch/20-inch
185-lb./ 135-lb deadlifts, 15 reps
15 box jumps, 24-inch/20-inch
225-lb./ 155-lb deadlifts, 20 reps
15 box jumps, 24-inch/20-inch
275-lb./ 185-lb deadlifts, 25 reps
15 box jumps, 24-inch/20-inch
315-lb./ 205-lb deadlifts, 30 reps
15 box jumps, 24-inch/20-inch
365-lb./ 225-lb deadlifts, 35 reps
15 box jumps, 24-inch/20-inch
A) Build to a heavy 3 rep Deadlift in 5-7 sets
B) EMOM x 6-8 min
– 2-3 heavy TnG push presses off rack
+
1k row for time
+
Coach’s choice midline stability
Notes: 1K row should be as fast as possible
A) Power Clean cluster 2.2.2 x3 (TnG) rest 15 sec/3 min
(Compare to 3/3)
B) EMOM x 10-12 min
Odd: 5 CTB pull-ups/ 7 kipping pull-ups/ 9 ring rows
Even: 5-7 burpee box jump – step down (24/20”)
C) 5 min AMRAP @ open pace:
– 10 wallballs (20/14)
– 10 walking lunges
– 10 sit-ups
A) Back squat @30X1; 2-3×3; rest 2-3
B) Bent over DB row @20X1; 6-8×3; rest 2 min
C) Emom 12 min –
Odd – 10-12 heavy RKB swings (70/53)
Even – Row 12/10 cal
7min 80% effort
– 30 DU
– Run 200m
– 10 KB swings (53/35)
rest 5mins
7mins 90% effort
– 5 SA DB power snatch 65/40#
– 5 SA DB PS 65/40#
– 5 T2B/ V-up
– Run 200m
rest 10mins
7mins 97% pace effort
– Run 400m
– 10 no push-up burpee box jumps – step down (24/20”)