WOD

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

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