WOD

4 sets not for time:

– 45 second Wall sit

– 30 second Dip support hold

– 15 second Handstand hold

R1M

+

EMOM x 14 min

E: 12 heavy KB swings

O: 12/9 cal row

 

A) Snatch tech work

B) Snatch cluster (stay power if limited mobility)

1.1.1 R20S/2-3M x 4 sets

+

5 sets 90% effort:

– 10 burpees

– 10 sit-ups

– 10 OH weighted lunges (5/leg alternating) 45/25#

rest 30sec

*keep pace high

 

A) Close grip bench press @30X1; 5 reps x 4 sets; rest 3 mins

B1) AMRAP ring dips/ box dips; rest 10 sec

B2) Farmer’s walk 70/53#/hand 50m; rest 20 sec

B3) AMRAP strict pushups (-1); rest 30 sec

B4) AMRAP CTB pull ups (-1); rest 4 mins x 3

*sub regular kipping or tough banded or ring rows at 30X1

C) FLR on rings or floor; accumulate 3-5 mins (if time allows)

 

A) HB Back squat 3-4×3 @20X1; R3M

B) Build to a heavy hang power clean in 10 min

+

10mins 80-90% grinder effort:

– 3 Front squat tough (155/105, 135/95, 95/65)

– 5 T2B

– 7 high box jump – sd – 30/24” or 24/20”

 

A) EMOM x 5-6min

– TnG Push Jerk (TnG if able)

B1) Pendlay row 6-8×3 @ 20X1; R30S

B2) Powell raise 6-8/side @2111; R30Sbtwn/2M

+

30 sec row @97%

R4Mx 3-4 (same output throughout)

 

SIGN UP for tomorrow if you haven’t yet!

 

A) Power Clean clusters 3.3.3 x 3 R10S/3M

B) Front Squat – Build to a heavy triple in 8-10 min

C) EMOM x 10min

E: 3 TnG squat cleans (tough)

O: 4-8 HSPU

D) Floor wiper practice if time permits

 

4 sets 80-90% effort

– Run 400m

– 14 wall balls 20# 10′ target

– 12 no pushup burpee box jump – SD 24/20”

– 10 HR pushups

– 10 cal row

rest 5-6 mins all sets same pace