WOD

Every minute on the minute for 7 minutes:

2 Low Bar Back Squats @ 90%

then…

3 rounds for time of:

– 7 Front Squats (155/105)

– 21 KB Swings (53/35)

– 400m Run

Front pause squats

5 sets of 3 (5×3)

* pause on the first squat for 5 seconds at the bottom, do NOT bounce off bottom, second two are regular speed

then…

for time:

– 21 deadlifts (225/ 155)
– 42 wallballs (20/15)
– 100 m sprint
– 15 deadlifts
– 30 wallballs
– 100 m sprint
– 9 deadlifts
– 18 wallballs
– 100 m sprint

For time:

– 40 KB swings (53/35)

– 10 C2B Pull-ups

– 200 m run

– 30 KB swings

– 10 C2B Pull-ups

– 200 m run

– 20 KB swings

– 10 C2B Pull-ups

– 200 m run

– 10 KB swings

– 10 C2B Pull-ups

– 200 m run

then…

3×15 partner med-ball toss sit-ups

 

7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec.

then…

20 minutes to complete (not for time)…

5 rounds of:

-ME Handstand Push-ups (try some kipping)
-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

20 minutes to establish a 1RM Clean and Jerk.

then…

3 rounds for time of:

– 10 Jumping Lunges (5/side)

– 15 Power Cleans 95/65#

– 20 HR Pushups

– 25 Sit-ups

Low Bar Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.

then…

For time:

– 30 KB Snatches (53/35) 15 per side
– 800 m run
– 30 KB Snatches

then…

August Challenge – overhead plate hold for time (45/25)

For time:

– 10 deadlifts (95/65)

– 20 front squats

– 30 jerks

– 100 double unders

– 30 deadlifts

– 20 front squats

– 10 jerks

 

15 minutes to establish a 1RM Snatch Balance + 2 OHS.