WOD

12 minutes to establish a 1RM Hang Snatch (squat is preferred).

then…

5 rounds for time of:

– 3 Hang Power Snatches @ 80% (of above)
– 6 Box Jumps 30/26″
– Run 200m
– 3 Hang Squat Snatches @ 80%
– 6 Box Jumps 30/26″

LB Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

*If you do not have an established LBBS 3RM, please find one instead.

then…

12 minute AMRAP of:

– 3 Wall Walks
– Run 200m
– 15 Push Press (95/65)

 

 

4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.

Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

then…

5 rounds for total time of:

– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees

*Rest 2 minutes after each round.

5×1 3-position squat snatch (pocket->knee->floor)

then…

5 rounds for time of:

– 45 sec. ME C2B Pullups
– 15 sec. Rest
– 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
– 15 sec. Rest

5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.

then…

3 rounds for total reps of:

– 90 sec. ME Power Cleans (135/95)
– 90 sec. Rest
– 90 sec. ME Burpees
– 90 sec. Rest

*ME = max effort

15 min to establish a 3RM Low Bar Back Squat

then…

12 minute AMRAP of:

– 7 HSPU
– 14 Pistols (alternating)
– 21 V-Ups

Warm-up/Skill/Strength:

2 x 6 TGUP (heavy) (3/arm)

5 rounds for time:

– 5 L-pull-ups or strict pull-ups (no kipping)

– 15 Wallballs (20/15)

Overhead Squat

3-3-3

then…

For time:

– 21 Overhead squats (115/75)

– 50 Double-unders

– 100 m sprint

– 15 Overhead squats

– 50 Double-unders

– 100 m sprint

– 9 Overhead squats

– 50 Double-unders

– 100m m sprint