A) Thruster – build to a 1RM thruster off the ground in 10 min
*squat clean thruster if able
+
“Grace” retest from 9/29
– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)
WOD
4 rounds @ 80-90%
– 400m run
– 5 wall walks
– 10 T2B
– 15 box jumps – SD 24/20”
– 20 cal row
R3-4M
A) Power snatch – build to a heavy rep in 8-10 min
B) Atlas stone tutorial and practice
B1) Close grip bench press 3-4 reps @70%+; R10S
B2) Bent over DB row 8-10/side tough; R20S btwn and 20S after
B4) Atlas stone ground to shoulder 8 reps quickly; R3M x 3-4 sets
Tuesday 10/28
3 sets 97% effort
– 8-10 shoulder to overhead (tough but UB)
– 8 burpees AFAP
– Row 15 pulls all out
Rest 3-5 mins
3 sets 97% effort:
– 12 KBS as heavy as you can with UB set
– 8 no push up burpee box jump 15″ AFAP
– 200 m SPRINT
Rest 3-5 mins
A) Front squat cluster 3.3.3
R20S/R3M
B) Weighted pull-up 2-3 x 3; R2M
or Negative pull-ups 4-5 + 6-8 DB rows/side x 3; R2M
+
EMOM x 12 min –
min 1-4 – CTB kipping pull up x 4-6 or 6-8 ring rows @ 30X1
min 5-8 – FLR on rings x 30 sec
min 9-12 – 6-8 V-Ups
10min 90% aero
– Row 150m
– 5 T2B
– 25 DU
rest 3mins
10mins 90% aero
– Run 200m
– 6 burpees
– 10 KBS (53/35)
rest 3mins
10mins 90% aero
– 5 power clean and jerk (95/65)
– 10 HR pushups
– 10 CTB pull-up in unbroken 5’s or 2’s
A) Build to a tough snatch from the hang position in 10 min
B) EMOM x 5 min – Power snatch TnG x 5 65%
C) Build to an 8RM DB external rotation in 3 sets
D) EMOM x 12 min
E: 8-12 wallballs
O: 6-10 burpees
A) BB front rack reverse lunge R and L + Push press x 1/Split jerk x 3; build this complex in 12 min or 6 sets
B1) Back squat @32X1; 4-5; rest 30 sec
B2) Strict then kipping HSPU 5-15; rest 3 mins x 3
C) 20 TGU alt hands per rep 1.5/1pd perfect form