A1) Straight leg deadlift; 3×6-8 @31X1; rest 30 sec
A2) 1 arm DB/KB strict press; 3×6-8/arm; rest 90 sec
+
3 rounds AFAP:
– 25 KB swings (heavy)
– 25 burpees
WOD
A) 4x 1 3-stop 1st pull + 1 high hang snatch + 1 snatch balance; rest 1 mint
B) 6x 1 full snatch; rest as much as needed; build to a max
C1) Overhead squat; 4×1-2 @ 53X1; rest 30 sec
C2) Strict toes 2 bar/hanging knee raises/ground T2B 4×5-10 @ 31X1; rest 2-3 min
5 min AMRAP @ 85%
– 10 front squats (95/65,75/45,65/35)
– 8 pull ups
– 200 m row
– Rest 3 min x 2
+
5 min AMRAP @ 85%
– 10 KB snatches/arm (heavy)
– 8 no push up burpee box jumps (20/16)
– 200 run
– Rest 3 min x 2
A) Barbell split squat @31X1; 3×4-6; rest 30 sec
A2) 3×2-5 Muscle-ups or MU skill work;
+
4 rounds for total working time @90%:
– 6 push jerks (155/105, 115/75, 85/55)
– 25 double unders
– 200m sprint
– walk/rest 3 min
A) 8×1 Power Clean + 1 Hang Squat Clean + 1 Jerk; rest 60-90 sec.
B1) Close Grip Bench Press @31X1; 3×4-6; rest 30 sec
B2) Pendlay Rows @31X1; 3×4-6; rest 1-2 min
C) 1K Time Trial (TT) row
Function
A) 8×1 Hang squat snatch; rest 1 min
Performance Competition
A) TnG squat snatch; 3, 3, 3, 2, 2, 2; rest 3 min
Everyone
B) 3 rounds NOT for time:
– 4 TGU per arm 1.5/1 pood
– 8 wall walks (sub 12 backwards inch worm with a push up)
– 12 broad jumps (as far as possible)
4 rounds for total working time of:
– 10 Burpee Pull-ups
– 10 Deadlifts (225, 155#)
– 10 Box Jumps (24, 20″)
Walk/Rest 4 min
Function
A) Thruster Cluster off rack; 2.2.2 x 3; rest 20 sec/rest 3 min
Performance/Competition
A) Squat Clean Thruster Cluster TnG 2.2.2 x 3; rest 20 sec/rest 3 min
Everyone
B1) Weighted Dips (rings or box); 3×4-6 @31X1; rest 30 sec
B2) AMRAP T2B or V-up in 20 sec x 3; rest 2 min
C) TESTER: AFAP 400m run + 40 Heavy KB swings