Front squat: 7×2 @ 70%
then…
4 rounds:
– Run 200m
– 50 Double Unders
– 20 Kettlebell swings (53/35)
– 10 T2B
WOD
5×1 1 power clean + 1 hang squat clean + 1 split jerk
For time:
21-15-9 reps of
– Hang power clean (135/95)
– Burpee over the box jump
7×1 1 Hang squat snatch (from top of knee) + 1 Squat snatch from floor; rest 1 min
then…
For time:
– 10 power snatch (115/95)
– 20 wall balls (20/15)
– 8 power snatch (115/95)
– 20 wall balls (20/15)
– 6 power snatch
– 20 wall balls
– 4 power snatch
– 20 wall balls
– 2 power snatch
* Beginners please do only 15 wallballs per round, stick to lighter weight on power snatch and pay close attention to bar path
– 20 wall balls
Low Bar Back Squat:
-7×1 @ 85% of HBBS; rest no longer than 45 second
-Rest exactly 2 minutes.
-3×1 @ 90% of HBBS; rest no longer than 1 min
-then-
2 min ME KB Swings 24/16kg
-rest 1 minute
4 min AMRAP of:
12 Pushups (hand release)
8 T2B
-rest 1 minute
4 min AMRAP of:
12 Jumping Squats 45#
8 Pullups
-rest 1 minute
1 min ME Burpees
Technique: Toes to bar
* if you can string them together then do 4 sets ME (rest as much as needed)
then…
For time:
– 50 squats
– 400 m run
– 50 push-ups
– 400 m run
– 50 squats
– 400 m run
– 50 med-ball sit-ups
4X2 Front Squats (5 count pause on 1st rep) – heaviest possible w/ no bounce, rest 60-90 seconds.
then…
“Jailbreak”
complete the following for time:
– 40 kettlebell swings (53/35)
– 10 front squats (135/95)
– 200 m run
– 30 kettlebell swings
– 10 front squats
– 200 m run
– 20 kettlebell swings
– 10 front squats
– 200 m run
Push Jerk
3-3-3-3 – Heavy as possible, rest 90 sec.
*work on shoulder mobility during rest
then…
“Switchback”
4 rounds for time of:
– 8 Shoulder to overhead (135/95)
– 12 Pull-ups
– 200 m run
*Rest 1 min
8×1 – 1 Hi-Hang Snatch (full squat) + 1 Snatch Balance + 1 Overhead Squat; heavy but technically sound – rest 60 seconds
Then….
2 minutes ME KB Snatch (53/35)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg