A) Every 2 minutes x 8 sets:
– halting snatch deadlift at knee +
snatch pull +
snatch
B) Every 3 minutes x 5 sets @ 90%
– 200m run
– 8 overhead squats (95/65)
WOD
A) E2M x 7 sets:
– 3 bench press @ 32X1 tempo
– 6 bent over barbell with pause at torso
*start deadlift weight at heaviest set of 5’s weight from last week.
B) For time:
– 30/24 cal row
– 30 toes to bar
– 30 box jumps w/ step down (24/20”)
– 30/24 cal row
– 30 RKB swings (53/35)
– 30 HR push-ups
– 30/24 cal row
A) Every 90 sec x 8 sets:
– 1 hang clean + 1 clean + 1 split jerk
*To be performed as full squat cleans.
*Build to a heavy set.
B) 3 rounds for time:
– 400m run
– 10 hang power cleans (135/95)
– 50 double unders
C) 3 sets for time:
– 8 seated good mornings @ 2011 tempo
– 16 banded pull aparts (8 pronated / 8 supinated)
A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo
*Start at last week’s heaviest set of 2.
B) Every 3 minutes x 4-6 sets
– 250/200m row
– 12 wallballs
– 8 pull-ups
– 4 burpees over the rower
A) Every 3 minutes x 5 sets:
– 5-4-3-2-1 strict overhead press @ 2011
– 10 DB Romanian deadlifts @ 2011
*Build to a heavy single rep on press
B) 3 rounds for quality:
– 1-5 rope climbs or 1-5 laying to standing rope climb
– 8-10/side single arm DB overhead walking lunges
– 10 BB hip extensions w/ pause (building)
– 8/side single arm ring rows w/ reach
A) E2M x 8 sets:
– hang snatch + snatch
*Start with a weight that moves easily and build to something tough but snappy.
*Receive in the power position if overhead squat is lacking mobility.
B) For time:
– 30 alternating DB snatch (55/35)
– 30 box jump + step down (24/20”)
– 20 alternating DB snatch
– 20 box jump over
– 10 alternating DB snatch
– 10 burpee box jump over
A) E3MOM x 5 sets:
– 5 bench press @ 32X1 tempo
– 8 supinated bent over barbell with pause at torso
B) 5 rounds for time:
– 250/200m row
– 12/9 hand release push-ups
– 15 RKB swings
C) 3 sets for quality:
– 10 supinated banded shoulder external rotations
– 10 BB standing curls
A) Every 45 seconds x 16 sets
– 1 power clean @ 80-90%
B) Every 5 minutes x 3-4 sets:
– 400m run
– 10 deadlifts (225/155, 205/145, 185/125, 155/105, 135/95, 115/75)
– 10 pull-ups
– 10 burpees over the bar
RX+ use 275/185 and perform 8 CTB pull-ups.