WOD

Four sets of:
– Clean Grip Deadlift w/ shrug x 4 reps @ 21X1
– Rest 30 seconds
– Strict Handstand Push-Ups x Max Reps + Kipping HSPUs x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
– Rest 2 minutes

For time:
– 40 Kettlebelll Swings (24/16 kg)
– 20 Burpees
– 30 Kettlebell Swings
– 15 Burpees
– 20 Kettlebell Swings
– 10 Burpees
– 10 Kettlebell Swings
– 5 Burpees

15 minutes to practice the Split Jerk or establish a 1RM.

then…

4 rounds for total working time of:

– 7 Split Shoulder Press 95/65# DEMO VIDEO
– Run 200m
– 14 Over the Box Jumps 24/20″ (landing on top is acceptable)

*Rest 1 minute between each round.

7X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – rest 60 sec

Demos: 3-STOP SNATCH & HI-HANG SNATCH

then…

3 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups

2 minutes to complete:
1 ME UB Set of Power Snatches (115/75)

Low Bar Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%

*rest 1:00-2:00 between sets

then…

For time

– 7 Bear Complex @ 135/95#
– 50 Double-Unders
– 5 Bear Complex @ 155/105#
– 50 Double-Unders
– 3 Bear Complex @ 185/115#
– 50 Double-Unders

I – 95/75, 115/85, 135/95

B – 75/35, 85/45, 95/55

Front pause squats
2-2-2-2-2-2-2

*stay at absolute bottom for 3 seconds, bounce off calves and come up

then…

Three rounds for time of:
– 8 Split snatch (115/75) alternating legs
– 10 Ring dips
– Run 400 meters

10 min to find weighted push-up 3RM @ tempo 1111

then…

4 rounds for time:

– 400 m run

– 15 C2B pull-ups

15 minutes Tall Clean Practice (go to a 1RM if technique is sound). DEMO VIDEO

for time:

– 9 Thrusters 135/95#
– 50 Double-Unders
– 7 Thrusters 135/95#
– 50 Double-Unders
– 5 Thrusters 135/95#
– 50 Double-Unders