A. power clean cluster – 1.1.1.1 x 4; rest 5 min – 10 sec b/t reps
B. press x 1/push press x 4; rest 3 min x 3
C. 8 ring rows (as low as possible) – 15 lunges b/t sets x 3 – not for time
WOD
For time:
– 100 Double Unders
– 50 Wall Ball Shots
– 50 Hand-Release Push-Ups
– 100 Double Unders
then…
500m row sprint or 1 min max cal on airdyne
Overhead Squats 3-3-3-3
then…
for time:
– Run 400 m
– 21 burpee jumping chin ups
– Run 800 m
– 21 burpee juming chin ups
– Run 400 m
A1. Power Snatch 3 TnG reps x 4; rest 20 sec (building each set)
A2. Ring Dips – 10 x 4; rest 3 min
then…
4 sets for time of:
10 burpees AFAP
20 abmat sit-ups
30 double unders AFAP
rest 45 sec
Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Technique
Jerk 3-2-2-1-1 (Building to 1RM)
then…
AMRAP in 13 min
– 8 knees to elbow
– 10 push-ups
– 12 KB swings
Weighted Pull-ups 2-3 reps x4
– rest 3-4 min
then…
For time:
– 20 Burpees
– 30 Squat Cleans (135/95)
– 20 Burpees
Technique: Deadlift
then…
“Diane”
21-15-9 reps of:
– Deadlift (225/155)
– Handstand Push-up