7 x 1 power snatch + 1 hang squat snatch + 1 overhead squat, rest 60 sec.
then…
For time:
Run 800m (buy-in)
3 rounds of
– 15 power snatches (95/65)
– 50 double unders
WOD
15 minutes to establish a 3RM Power Clean + Push Jerk (touch and go).
then…
For time:
– 10 STRICT Pullups
– 10 Wall Balls 20/15#
– 8 STRICT Pullups
– 15 Wall Balls 20/15#
– 6 STRICT Pullups
– 20 Wall Balls 20/15#
– 4 STRICT Pullups
– 25 Wall Balls 20/15#
– 2 STRICT Pullups
– 30 Wall Balls 20/15#
7 x 2 Low Bar Back Squat at 80% of your HBBS 1 RM
then…
Barbells & Handlebars prep work
EMOM for 12 minutes:
– 12 KB Snatches (53/35) <– Even minutes
– 8 Burpees AFAP <– Odd minutes
*Advanced do 12 UB KB snatches each arm and 10 burpees.
Extra Credit:
– 2 x 20 GHD sit-ups OR
– row 1,000 m AFAP OR
– 1 min on AD for max cal
In 45 min accumulate at an easy pace broken up in any way:
– 800 m running
– 12 single muscle-ups (3 pull-ups/3 dips per muscle up)
– 250 DU’s
– 100 lunges
– 25 HSPU strict and kipping mix
– 50 back squats high or low bar (135#/95#)
(focus on execution of each movement, no fatigued reps)
Push Press
5×3
then…
4 rounds for time of:
– 7 Shoulder to Overhead (135/95)
– 50 Double Unders
– Run 200 meters with a 20/15 pound medicine ball
*1 min rest
5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
then…
Register for Barbells & Handlebars
then…
Not for time but move through it with a steady pace:
10-8-6-4-2 reps of
– Power clean @ 70% of 1RM
– Box jump (36/28″), jump up then step down
Drop Snatch
3-3-3-3
then…
4 rounds for total reps of:
2 minutes ME KB Swings @ 24/16kg
-1 minute rest
1 minute ME Wall Walks
-1 minute rest
Shoulder / hip mobility
then…
Build up to a heavy Squat Clean Thruster in 4-5 attempts
this is a warm up for…
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-ups