WOD

Push Press Cluster

3 x 1.1.1.1.1, rest 10 sec between reps; 2 min between sets

3 rounds for total reps of:

– 1:00 ME KBS 32/24kg
Rest :30
– 1:30 ME Burpee Box Jumps 30/24″
Rest :30
– 2:00 ME Double-Unders
Rest :30

A.) Bench Press Strength Cycle: Week 3

– 5×2 @ 100% of your 3RM; rest 90 sec

– 3×1 @ 105% of your 3RM; rest 60 sec

B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible

C.) 2K row for time (retest from Jan 9th)

 

15 min to build to a 1RM Power Clean

then…

5 rounds for time of:

– 4 Power Cleans @ 80% of above
– 8 HSPU
– 40 Double-Unders

7 min every 30 seconds (alternating):

– full snatch

– power snatch

*complete both movements at the same weight before adding weight, work on footwork and dropping the hips

then…

For time:

– 20 T2B

– 10 Power snatches 95/65

– 400 m run

– 15 T2B

– 10 Power snatches

– 400 m run

– 10 T2B

– 10 Power snatches

– 400 m run

Box Squat

2×2 @ 95%, 2×2 @ 100%, 2×1 @ 105% or 3RM; rest 1 min

then…

4 rounds for total working time:

– 8 Hang Squat Clean to Thrusters (115/75)
– 12 Burpee Over-the-Box Jumps (24/20)
– 16 KBS (24/16kg)

*rest 2 min

Handstand Push Ups

– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed

3 rounds for time:

– 10 Deadlifts (225/155)

– 20 Box Jumps (24/20)

– 400 m Run

*Rest 1 min

5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Looks similar to THIS.

then…

For time:

50 Walking Lunges (steps)
20 OHS 95/65#
20 T2B
50 Walking Lunges (steps)
15 OHS 95/65#
15 T2B
50 Walking Lunges (steps)
10 OHS 95/65#
10 T2B

Bench Press Strength Cycle: Week 3

– 5×2 @ 95% of your 3RM; rest 90 sec

– 3×1 @ 100% of your 3RM; rest 60 sec

4 rounds for total working time of:

– 10 Horizontal Ring Rows
– 10 Ring Dips
– 20 KBS (53/35)
– 50 Double-Unders

*rest 90 sec