WOD

A) Split Jerk – work up to a max in 10 min (end of the cycle)

B1) Rear foot elevated split squat 4-6 @30X1; R30S btwn legs and after both

B2) Pendlay row 4-6 @20X1; R90S

+

Row 500m @ 97%

– rest 5 min x3

 

A) Power Clean cluster 3.3.3 x3 rest 15 sec/3 min

+

3 sets @ 80, 90, 100%:

– 400 m run

– 10 power cleans (135/95)

– 20 wallballs (20/14)

– 30 double unders

– rest 3-4 min

 

A1) Back squat @30X1; 3-5×4; rest 90 sec

A2) Wtd pull up @20X1; 1-2×4; rest 90 sec

B1) Close grip bench press @30X1; 2-3×4; rest 30 sec

B2) Db bent over row @4110; 6-8×4; rest 30 sec btw arms; rest 1.5-2 min

C) 1K row @100% for time

A) Press 3, 2, 1, 1; rest 2-3 min – build to a 1RM if able

B) EMOM x 6 min

– 1 Power clean + 3 Push jerks TnG (stay with same weight AHAP) – heavier than last time (2/6)

+

10 min AMRAP @ open pace:

– 5 deadlifts (115/75)

– 10 shoulder to overhead

– 15 box jumps (24/20”)

 

*weight should be easily reppable and shouldn’t slow anyone down for the first couple sets

* 115/75 might be doable for most people but to stay aerobic they might should go to 95/65, only advanced at rx’d weight

 

A) Power snatch cluster; 3.3.3 rest 15 sec/rest 3 min (compare to 2/3)

+

3 sets at 80, 90, and 100%:

– 400 m run

– 20 KB snatches (53/35) – 10/side

– 20 box jump – step down (24/20”)

– 20 wallballs (20/14)

R5ishM

+

Coach’s choice midline stability if time permits

A1) RDL @3211; 8-12×3; rest 30 sec

A2) ring pushups @20X1; amrap(-2); 3 sets; rest 90 sec

B1) DB row @31X0; 8-12×3; rest 30 sec btw arms; rest 30 sec

B2) DB press (single arm) @3111; 8-12×3; rest 90 sec

+

8 min amrap @open pace:

3 Shoulder to overhead (95/65)

3 CTB chin up

6 S2OH

6 CTB chin up

9,9,

12,12

etc…..

 

A) Overhead squat 2, 2, 2, 2 @30X1; R2-3M

+

2 rounds all out push the pace:

– 250m row

– 15 KB swings 70/44

– 25 burpees

– 15 KB swings

– 250m row

rest 10 min (actively – work on recovery/mobility)

+

Coach’s choice midline stability work if time permits.

 

– compare to 1/27

 

Function

A) Split Jerk x 2-3 (build in load depending on form) – 5 sets; rest 60-90 sec

Performance

A) Split Jerk x 2-3 (80%+) – 5 sets; rest 60-90 sec

*Heavier than 2/2

Everyone

B1) Close grip bench press 2-3 x4 @ 30X1; rest 30 sec

B2) Weighted pull-ups 2, 2, 2, 2; rest 1:30-2 min

or negatives with 5-6 seconds descending

C1) Seated Arnold press 3×8-10; rest 30 seconds

C2) Standing BB curls 3×8-10; res 30 sec (tighten midline, no swinging)

C3) 5 tough standing broad jumps; rest 90 sec x 3

 

*Compare to 1/31 & 2/2