WOD

A) Back squat 3, 2, 1; R3M

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3-4 sets 80-90% effort

– 10 UB deadlifts (225/155, 185/115, 135/95, 95/65)

– 5-10 T2B

– 40 DU

rest 90 sec

 

A) Build to a heavy Push Press double in 8-10 min

B1) Close grip bench press 3-4×4 @ 30X1; R30S

B2) DB bent over row 10-15 reps/side @ 20X1; R2-3M x 3 sets

C1) 75 m farmers carry AHAP; R10S

C2) 5-15 vertical ring rows @20X1; R20S

C3) AMRAP HSPU (-2); R2-3M x 3 sets

 

4-5 sets 95% effort:

– Row 400m

– 10 wall balls (20/14)

– 10 CTB pull ups

– 10 box jump-SD (24/20”)

– 10 burpees

Rest 3-4 mins; every set same pace

 

A) EMOM x 6

– 2 moderate snatch balance, perfect form

B) Hang squat snatch – build to a heavy double 6-8 sets

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With a 3 minute running clock for 3 sets:

Run 400m then complete AMRAP of the following…

– Ring dips

– KB snatches 53/35

– DU

R3M

 

A) Build to a 1RM split jerk in 10 min

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8 min TnG power clean+push jerk practice (don’t fatigue)

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“Grace”

– 30 clean and jerks for time (135/95, 115/75, 95/65, 75/45)

*This is ground to overhead style

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3 min accumulated FLR on rings OR 5 min on floor

A) Build to a heavy TGUP on each arm in 8 min

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EMOM x 20-24 min

min 1 – 8 tough DB snatches alternating

min 2 – 4-8 HSPU

min 3 – 10 goblet squats – heavy

min 4 – 20 sit-ups

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Farmer’s carry until failure – 1 attempt (70/50)

– record meters travelled

 

A) Every 90 sec x 8 sets

– split jerk off rack; building from 60-85%

B) Weighted pull-ups 2-3×3; R2M – building

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10 min AMRAP at 80-90% aero:

– 8 burpee over the box jumps (24/20”)

– 200 m run

 

A) EMOM x 8

4-5 Hang power snatches @60-65% (TnG if able)

B) EMOM x 8

2-3 Back squats @60%

C) EMOM x 10

Even: 12/9 cal row

Odd: 5 Burpees + 20 DU