WOD

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

15 minutes Split Jerk practice.

then…

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 45 sec. (bands and boxes for progressions)
1b) 3X20 UB KB Snatches (each arm) – heaviest possible, rest 45 sec.
1c) 3X25 UB Medball Sit-ups (20/15) – heavy, rest 45 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 45 sec.

A.) 5×3 High Hang Snatch; rest 60 seconds

B.) 5×3 Snatch lift-offs (stopping at pockets) @ 100-120%; rest 60 seconds

then…

For time:

4 rounds for time of:

– 5 Power Snatches (115/75)
– 10 BB Step-ups 20″ (115/75)
– 200 m run

 

15 minutes to establish a 1RM Weighted Strict Pullup.

Once you establish a max use the rest of the time to practice your kipping technique with or without a band or practice the butterfly kip if you have the regular one down already.

then…

3 rounds for time of:

– 10 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
– 15 Pull-ups
–  50 Double Unders or 150 Singles

All out effort through these three rounds.

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.

then…

5 rounds for total working time:

– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#

20 min to build to a 1RM deadlift

then…

Take 70% of your 1Rm and perform the following:

5 rounds for time of

– 5 deadlifts

– 8 lateral burpees