WOD

A) quickly build to a tough power snatch double in 8-10 min
B) EMOM x 5 min
– 5 TnG power snatches @ 75% of A
*pick a weight that you can stay efficient at while maintaining proper mechanics
+
“Helen”
3 rounds for time all out:
– 400 m run
– 21 KB swings 53/35
– 12 pull-ups

A) E2MOM x 10 min (5 sets)

– 3 back squats @ 85%

+

Every 8 minutes, for 24 minutes (3 sets):

– Row 500/400 Meters

– 10 Hang squat cleans (135/95, 115/75, 95/65)

– 10 Push jerks
*If partnered up, partner #2 starts 4 minutes in. Pace should be tough.

A) Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
B) Every 90 sec x 15 min
– snatch w/ 2 second pause at knee cap x 2 reps
*build but keep technique on point
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Advanced
For time, w/ 10 min cap:
– 10 thrusters 135/95, 115/75
– 10 burpee over the bar
– 10 squat clean thrusters
– 10 burpee over the bar
– 10 clean and jerk
– 10 burpee over the bar

Intermediate
3 rounds for time, w/ 10 min cap:
– 10 thrusters 95/65
– 10 burpee over the bar

A) EMOM x 15 min
1: Bench press x 3 @ 80%+ (heavier than last week 10/9)
2: Bent over DB row x 8-10 R
3: Bent over DB row x 8-10 L
B) EMOM x 21 min
1: 30 sec ring dips @ 20X2 (turn out elbows up top)
2: 30 sec T2B
3: 40 DU (80 singles of DU practice)
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Optional: 400m sled drag not for time

A) Deadlift
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 3-5 reps @ 80% (up from 10/1)
Rest 3 minutes between sets. Don’t let form get sloppy.
+
Every 5 min x 3-4 sets @ 90%:
– 400 m run
– 20 wallballs 20/14
– 20 Russian KB swings 70/53

A) Every 90 seconds x 15 minutes (10 sets)
– 1 power clean + 1 push jerk + 2 split jerk
*pause 2 seconds in receiving position of split jerk before recovering
B) E3MOM x 9 min (3 sets)
– 10 TnG Push Press
*All at heaviest weight used last week (10/6)
C) EMOM x 10-14 min:
E: Power clean singles x 4 @ 70% 1RM clean
O: 5 Burpee box jump – SD

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 80%

*Compare to 10/5

+

AMRAP in 5 min:

– 50/35 cal row

– 20 pull-ups

– burpees in remaining time

R5M x 3 sets

A) EMOM x 15 min
1: Bench press x 3 @ 80%
2: BB good mornings x 6-8 @ 2011 (moderate, off ground)
3: Rest
B1) sled drag down and back AHAP
B2) 8 atlas stone to shoulder (switch sides each rep)
B3) farmers carry down and back AHAP
B4) 20 hollow rocks