A) Press cluster TnG 1.1.1 R10S/3M x 3 sets (build from 70-90+%)
+
30 min AMRAP at 85%:
– 4 TGUP 2/arm (53/35)
– 8 box jump – SD 24/20”
– 12 RKB swings
– 24 DUs
– 400 m run
R1M
*Consistent pace on AMRAP
*Sub row dependent on weather
WOD
A) Power clean cluster TnG 2.2.2 x 4; R10S/3M
B) T2B strength work
Advanced:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 6-10 strict T2B x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Intermediate:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 6-10 hanging knee to chest x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Beginner:
B1) Good mornings @30X1; 6-8; rest 30sec (perfect form)
B2) 10-15 reverse sit-ups x 3; R30S
B3) 8-10 straight arm DB lat pulls x 3; R90S
Optional
C) 20 sec AD very hard
– R3:40 x 3-4 sets
A) Back squat 1.1 x 4; R20S/3M
+
From 0:00 – 10:00
For time:
– 100 Wall ball shots – 20/14#, 10/9′
From 10:00 – 20:00
For time:
21-15-9
– Row calories
– Pushups
*There is an 8 min cap on each section.
A) 6-8 sets pause snatch; R90S building if able
– pause happens at knee cap
B) EMOM x 10 min:
E: 4-5 moderately tough power snatches TnG
O: 5 burpee box jumps 24/20″
C) EMOM x 10 min
O: 25 DU
E: 12/10 cal row
A) Power clean cluster TnG 2. 2. 2; rest 10sec/rest 3mins x 3 sets
B) Power clean and Jerk TnG (if able) into the jerk 1 rep every 20 sec for 4 min 73% of A
+
3 rounds increasing in effort:
– 400 m run
– 7-10 T2B
– 10 alternating DB snatches (45-75/15-40)
R3-4M
*goal is to decrease time each round
A) Back squat 3, 2, 1, 1, [1]; R2-3M
– go for something if feeling it
+
“Jackie” retest from 11/25/14
For time:
– 1K row
– 50 thrusters (45/35)
– 30 pull-ups
T2B skill/strength work
+
7-10 sets @ moderate effort:
– Row 250m
– 3 strict HSPU
– 200 m run
– 5 burpees
Rest 90 sec
A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 5-6 sets, R90S
+
For time:
– 50 DU
– 10 burpees
– 40 DU
– 10 burpees
– 30 DU
– 10 burpees
– 20 DU
– 10 burpees
– 10 DU
– 10 burpees