WOD

A) 4×4 Perfect TnG Deadlifts – rest 2 min

– take a good warm up to first heavy set

B) 15 min AMRAP @85%

– 400 m run

– 12 KB snatches (53/35)

– 10 HR push-ups

C) Coach’s choice midline work

A1) 4×4-6 Bench Press @ 42X1 – rest 30 seconds

A2) 4×4-6 Supinated Strict Chin-Up @ 42X1

B) 5 sets not for time:

– 3-5 Wall Walks

– walk to hill

– sprint hill at 100%

– walk inside to wall

A) Build to a 5RM TnG Power Clean in 10 min

B) For time:

– 25 Double unders

– 50 Wallballs (20/15)

– 75 Double unders

– 50 Wallballs

– 25 Double unders

*3x for singles

3 sets:

A.) 5x 1 Power Snatch + 2 Snatch Balance + 3 – moderate weight; rest 1 mi

B1.) 4x 5 Thruster + 5 Push Press; rest 2 min

A) EMOM for 8 min:
– 5 TnG Push Jerks

then

B) EMOM for 10 min:
– 3 TnG Power Cleans

then

C) 50 Later Over the Bar Burpees for time

A) 7×1 3-Position Snatch (floor, knee, high hang) – rest 1-2 min

then

B) 4×3 Snatch first pull (3 sec pause above knee) – rest 1 min

then

C) Tabata bottom to bottom squats + 400m run for time
– 8 rounds of 20 sec of work and 10 sec of rest. Rest is held in the bottom position of the air squat. Full depth and extension are required. After the 8th round, immediately run your 400. To Score: Subtract lowest scored squat round from total seconds it takes to run 400m.

Workout of the Day
12 min AMRAP @85%:
– 10 KB snatches (53/35) 5R/5L
– 10 box jump (20/16) step down
– 400 m run
rest 7 min
then
12 min AMRAP @85%:
– 10 front rack lunges (75/45)
– 10 KB swings (53/35)
– 500 m row