*Testing*
A. Power clean build to a max in 10mins
rest 2mins
B. Power clean amrap 90% of A in 8mins
+
Rest as needed
+
AD 1 min max effort
WOD
4 rounds @ 80-90%
– 400 m run
– 14 DB snatches alt. (50-70/20-40)
– 14 Wallballs (20/15)
– 14 Shoulder to overhead (95/65)
Rest 4-5 min between rounds
*Change up order every set.
*Performance group does 20 reps/ movement.
*Testing*
A) Build to a 1RM close grip bench press in 10 min
B) Take 85% of A and perform AMRAP until failure @ 30X0
C) Build to a 1RM weighted pull-up in 10 min
+
2K row for time OR 10 min AD for cal OR 1 mile run TT
A) Build to a max front squat in 10 min.
+
“Helen”
3 rounds for time:
– 400 m run
– 21 KB swings (53/35)
– 12 pull-ups
*This is a tester. It will be re-tested at the end of the cycle.
A1) Close grip bench press 2, 2, 2, 2 @ 30X1; R30S (heavier than 4/4)
A2) Bent over row w/DB 6-8×4 @20X1; R2M
B1) Good mornings 6-8×3 @ 30X1; R30S
B2) Seated arnold press 8-10×3 @ 20X1; R2M
C) 15 cycles hollow rock; 4 sets; rest 2 min
6 sets:
– 30 sec db snatch
rest 20 sec
– 30 sec front rack walking lunges
rest 20 sec
– 30 sec ring/box dips
rest 20 sec
– 30 sec row for cal
rest 90 sec
A) EMOM x 10 min
– 2 power cleans @ 75-80% (heavier than 4/1)
B) EMOM x 8 min
– 1 split jerk @ 75-80% and building if able (heavier than 4/1)
+
5, 4, 3, 2, 1 reps for time of
– power clean (185/115, 135/95, 95/65)
– OTB burpee
10 min AMRAP @ 80-90%
– 12 KB snatches (53/35)
– 10 no push up burpee box jumps (20/16”)
– 400 m run
rest 5 min
10 min AMRAP@ 80-90%
– 12 KB swings (53/35)
– 20 double unders
– 400 m run
rest 5 min
10 min Row or AD @ 80-90%