A1.) Low Bar Back Squat: 3X10 –heaviest possible; rest 20 sec
A2.) ME strict Pull-Ups; rest as much as needed
then…
4 min AMRAP of bar facing burpees
-rest 2 min-
4 min AMRAP of:
– 16 BB overhead walking lunges (95/65)
– 8 KB swings
-rest 2 min-
1.5 min AMRAP of bar facing burpees
5X2 3 Position Clean + 1 Push Jerk (low to high) DEMO
then…
15 min AMRAP
– 12 Shoulder to overhead (115/95)
– 9 Box jumps (24/20)
– 6 Toes to bar
On the minute for 12 min:
Even minutes – 3 Heavy Push Presses
Odd minutes – 6 Pullups (These should be challenging–strict, “L”, weighted etc.)
then…
WOD:
4 rounds for time:
– 10 BW backsquats (bar starts from ground)
– 15 HR push-ups
– 30 double unders
*rest 1 min
then…
3:00 accumulated FLR
Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
-then-
3 rounds for total working time of:
– Run 400m
– 7 HSPUs (10 for advanced)
– 14 Medball Sit-ups
*Rest 1:00 between rounds. Complete each round as fast as possible.
Push Jerk
– Take 15 min to build to a heavy 3 reps working on form and precision.
then…
– Complete 2 cycles of –
4 round Tabata of:
KBS 24/16kg
*Rest 1 minute.
4 round Tabata of:
Burpees onto 45#
*Rest 1 minute.
Low Bar Back Squat
1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed (% based of 1RM HBBS)
then…
3 rounds for time of:
– 100 m run
– 50 Double-Unders
– 100 m run
– 5 Hang Power Cleans (155/105)
Find a 1RM full squat snatch in 15 min
*less conditioned athletes build to a heavy load with perfect form
then…
Six Rounds (13 min cap)
– 3 Squat Snatch (115/75)
– 5 Clapping Push Up
– 7 Pull Up
– 9 Air Squat
Deadlift
5 reps at 65-70-75-80-85% of 1RM
(or box squats if deadlifts don’t agree with you)
then…
Triple Tabata (6 rounds)
– Ring dips
– DB grip walk
– Sit-ups