Technique: Toes to bar
* if you can string them together then do 4 sets ME (rest as much as needed)
then…
For time:
– 50 squats
– 400 m run
– 50 push-ups
– 400 m run
– 50 squats
– 400 m run
– 50 med-ball sit-ups
WOD
4X2 Front Squats (5 count pause on 1st rep) – heaviest possible w/ no bounce, rest 60-90 seconds.
then…
“Jailbreak”
complete the following for time:
– 40 kettlebell swings (53/35)
– 10 front squats (135/95)
– 200 m run
– 30 kettlebell swings
– 10 front squats
– 200 m run
– 20 kettlebell swings
– 10 front squats
– 200 m run
Push Jerk
3-3-3-3 – Heavy as possible, rest 90 sec.
*work on shoulder mobility during rest
then…
“Switchback”
4 rounds for time of:
– 8 Shoulder to overhead (135/95)
– 12 Pull-ups
– 200 m run
*Rest 1 min
8×1 – 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance + 1 Overhead Squat; heavy but technically sound – rest 60 seconds
Then….
2 minutes ME KB Snatch (53/35)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg
Intermediate/Advanced
Clean & Jerk: 8×1 @ 80% – rest 60 seconds.
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Hang Squat Clean to Thrusters (115/75)
– Run 400m
– 24 Sit-ups
– 8 Hang Squat Clean to Thrusters
– Run 200m
– 18 Sit-ups
– 6 Hang Squat Clean to Thrusters
Beginner
Build up to a moderate to heavy Clean and Jerk in 15 min
then…
For time:
– Run 800m
– 30 Sit-ups
– 10 Thrusters (95/65)
– Run 400m
– 24 Sit-ups
– 8 Thrusters
– Run 200m
– 18 Sit-ups
– 6 Thrusters
7 x 1 power snatch + 1 hang squat snatch + 1 overhead squat, rest 60 sec.
then…
For time:
Run 800m (buy-in)
3 rounds of
– 15 power snatches (95/65)
– 50 double unders
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).
then…
For time:
– 10 STRICT Pullups
– 10 Wall Balls 20/15#
– 8 STRICT Pullups
– 15 Wall Balls 20/15#
– 6 STRICT Pullups
– 20 Wall Balls 20/15#
– 4 STRICT Pullups
– 25 Wall Balls 20/15#
– 2 STRICT Pullups
– 30 Wall Balls 20/15#
7 x 2 Low Bar Back Squat at 80% of your HBBS 1 RM
then…
Barbells & Handlebars prep work
EMOM for 12 minutes:
– 12 KB Snatches (53/35) <– Even minutes
– 8 Burpees AFAP <– Odd minutes
*Advanced do 12 UB KB snatches each arm and 10 burpees.
Extra Credit:
– 2 x 20 GHD sit-ups OR
– row 1,000 m AFAP OR
– 1 min on AD for max cal