WOD

Fitness

A) EMOM x 12 minutes (6 each):

Station 1: 12 alternating DB bench press

Station 2: 12 alternating goblet hold lateral lunges

B) E3M x 4-7 sets:

– 10/8 cal row

– 9 RKB swings

– 8 DB push presss

Performance

A) EMOM x 12 sets

– 1 power snatch

*Try to start at last week’s heaviest cluster weight and build if able. 

B) E3M x 4-7 sets:

– 12/9 cal row or 10/8 cal bike/ski

– 10 RKB swings (70/44, 53/35)

– 8 shoulder to overhead (115/75, 95/65, 75/55)

RX+ complete with 15/12-12/9 rep scheme.

Fitness

A) E2M x 8 sets:
– 8 DB sumo deadlift high pull

After odd sets:

– 10 DB reverse lunges

After even sets:
– 10 ring rows

B) B) 3 rounds for time:

– 400m run (scale to 300m)

– 15-12-9 DB hang power cleans

– 9-12-15 overhead weighted sit-ups (w/plate)

Performance

A) E2M x 8 sets:

– 2 hang power cleans

*Start moderate then build to a heavy but crisp triple. 

B) 3 rounds for time:

– 400m run

– 15-12-9 power cleans (115/75, 95/65)

– 9-12-15 toes to bar