Strength/Skill
A1.) 4×3 – 3 Stop Snatch Pull @ 110% of 1RM; rest 60 sec
A2.) 4×3 – Snatch Grip Push Press (behind the head); rest 60 sec
then…
4 rounds for time:
– 200 m run
– 10 ring dips + ME ring dips (if first 10 unbroken)
– 20 abmat sit-ups
WOD
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Note: Percentage should be based off of your most recent 1RM Squat.
then…
“Little Adrian”
Seven rounds for time of:
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″ box
Deadlift
5×2 @ 80-85% max, rest ONLY 60 sec
then…
In 12 minutes complete:
100 Double-Under buy-in (or 300 singles)
AMRAP of…
– 7 Deadlifts (A: 275/185, I: 225/145, B: 155/95)
– 21 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes.
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
12 minute AMRAP of:
– 8 Front Squats (155/105)
– 10 T2B
– 12 HR Pushups
15 minutes Handstand/Handstand Walk practice
then…
Run 800M for time.
*The AMRAP will start exactly 8 minutes after the start of the run.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Abmat Sit-ups
30 Double-Unders
*Rest 4 minutes.
Run 800m for time.
7×2 3-stop snatch pull + high hang snatch; rest 60 sec
then…
For time:
– Run 400m
– 21 Chest 2 Bar Pull-ups
– 42 KB Swings (53/35)
– Run 400m
– 15 C2B Pull-ups
– 30 KB Swings
– Run 400m
– 9 C2B Pull-ups
– 18 KB Swings
15 min to find your High Bar Back Squat 1RM (oh yes, we are starting a new cycle)
then…
For time:
– 5 Clean & Jerks (185/120)
-10 Lateral Burpees
– 4 Clean & Jerks
– 8 Lateral Burpees
– 3 Clean & Jerks
– 6 Lateral Burpees
– 2 Clean & Jerks
– 4 Lateral Burpees
– 1 Clean & Jerk
– 2 Lateral Burpees
15 minutes to build up to a 1RM clean
then…
For time:
– 15 squat cleans – 135#/95#
– 400 m run
– 15 power cleans – 135#/95#
– 400 m run
– 15 shoulder to overhead – 135#/95#
– 400 m run
*Compare to 3-13-12