WOD

A) EMOM x 6 min
– 5 hang power snatches (TnG if able)
*Use weight you can keep UB with sound mechanics
B1) 10 Reverse snow angels (slow and controlled); R30S
B2) Atlas stone to shoulder 8 AHAP; R30S
B3) Reverse sled pull down and back; R2M x 3 sets
C) Optional for 3 sets:
– 10 BB hip extensions @ 20X1
*Back/shoulders elevated with bench

A) EMOM x 12 min:
E: Bench press x 3­4 @ 30X1 75­80%
O: 5­10 T2B/Knee2Chest/Weighted V­up +
3 Rounds:
­ 400m run @ 90%
­ AMRAP UB wallballs (20/14)
R3­4M

A1) Push Press TnG x 5 (tough but build each set); R20S

A2) Bent over supinated grip barbell row 6-8 @ 20X1; R2M (contract lats)

x 4 sets

+

Complete as many rounds and reps as possible in 8 minutes of:

– 8 Strict HSPU or L-Seated Dumbbell Presses

– 8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:

– 15 HR Push-Ups (maintain midline)

– 15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

– Run 800m AFAP

A) Every 90 sec x 12 min (8 sets):

1 hang squat clean + 1 squat clean

B) Back Squat

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4-6 – 7 reps @ 75%

Rest exactly 2 minutes between sets.

C) 5 min AMRAP at 90%

– 10 Goblet squats 53/35

– 10 Burpees

A) Front squat

– Build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

B) Every minute, on the minute, for 15-18 minutes:

min 1: 10-20 Double-Unders + 10 UB Pull-Ups

min 2: 10 Front-Racked Alternating Reverse Lunges (115/75, 95/65, 75/45)

min 3: 6-10 Push Press (same weight)

 

*Scale movements/weights/reps to keep on minute to minute pace.

A) Build to a heavy set in 8 min of:

– 1 hang power snatch + 1 power snatch (not TnG)

B) EMOM x 10-12 min

E: 5 TnG power snatch (tough but technically sound)

O: 5 burpee + box jump – SD (24/20”)

C) 3 sets not for time:

– Dumbbell external rotations x 8-10/arm @ 2020

– 1 sled pull down and back (AHAP)

A1) Bench press 6-8 @ 3011; R30S
A2) Romanian deadlift 6-8 @ 3011; R90-120S x 4 sets
+
2 rounds for time of:
– Row 500 Meters
– 20/15 Hand-Release Push-Ups
– 30 Russian KB Swings (53/35)
– Run 400 Meters

Every 6 minutes, for 24 minutes (5 sets) for times of:
– 10 Alternating Single-Arm DB Snatch (50-75/20-45)
– 8-12 Pull-Ups (UB if possible)
– 400 m run
OR every 8 min for 32 min (4 sets)
OF every 10 min for 30 min (3 sets)
+
3 sets not for time of:
– Single arm dumbbell row x 8/arm @ 2111
– R30S
– Hollow Hold x 30-45 seconds
– R30S