A) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2 min
B) Tire flips; 10 for time x 3; rest 90 seconds
C) 200m farmers walk for time (1 heavy KB/hand) x3; rest 2 min
WOD
5 min @80-90%
– 30 double unders
– 15 CTG pushups
– 20 air squats
*rest 5 min
5 min @80-90%
– 8 hang power cleans 135/95, 115/75, 95/55
– 10 chin ups
– 100m row
*rest 5 min
5 min @80-90%
– 30 double unders
– 15 CTG push-ups
– 20 air squats
*rest 5 min
5 min @80-90%
– 1 hill run
– 6 burpees
– 5 deadlifts 185/115, 155/95, 135/75
*rest 5 min
A) Push Press cluster 1.1.1 x 4 rest 10 sec/2 min (heavy)
B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight
B2) DB snatch 10-12 alternating TnG reps; rest 90sec
C) Bent over DB row 6-8/side; rest 30 sec between sides
+
Tabata abmat sit-ups (record lowest rep score)
A1) HBBS 4-6×3 @ 31×1; rest 90 sec (heavier than last week)
A2) Weighted/Negative (4 sec) pull-ups 4-6×3; rest 120 sec
B) Power snatch prep
+
EMOM x 10
– 3 TnG power snatches (build in weight dependant on form)
– 3 over the bar burpees
3 sets @ 95%:
– 10 tough but fluid TnG power cleans (build each set if able)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 15 UB wallballs (20/15)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 10 heavy russian swings
– Row 20 sec 95% effort
walk rest 4-5 min
A1) DB Russian step up @ 1110; 9-12/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 12,10,8; rest 1 min x 3
+
Partner band sprints:
– Sprint down and back
rest walk 3 min x 5
A) Build to a tough double squat snatch in 10 min
B) EMOM for 12 min
– Odd: 10 KB snatches UB (53/35)
– Even: 8 box jumps (24/20)
C) TESTER:
– 500 m row at 100% for time
– rest 90 sec x 2 (compare times)
5 sets:
– 3 TGUP L
rest 20 sec
– 3 TGUP R
rest 20 sec
– 30 sec FLR on rings
rest 20 sec
– 20 prisoner walking lunges
rest 20 sec
– Run 400 m @ 90%
rest walk 4 min b/t sets