WOD

12 min to establish a 1RM thruster

then…

4 rounds for time:

– 8 tall box jumps (36/30)

– 10 thrusters (95/65)

– 12 burpees

12 minutes to establish a 1RM Heaving Snatch Balance.

then…

Not for time:

1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X20 KB Snatches (10/side)  – rest 45 sec.
1c) 3X25 Med Ball Ab-Mat Situps 20/15# (anchored) – rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – rest 45 sec.

then…

August Challenge

5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible (rest 60 sec)

then…

13 minute AMRAP of:

– 8 Hang Power Cleans (115/75)

– 10 Knee 2 Elbow

– 12 HR Push-ups

– 100 m run

Every minute on the minute for 7 minutes:

2 Low Bar Back Squats @ 90%

then…

3 rounds for time of:

– 7 Front Squats (155/105)

– 21 KB Swings (53/35)

– 400m Run

Front pause squats

5 sets of 3 (5×3)

* pause on the first squat for 5 seconds at the bottom, do NOT bounce off bottom, second two are regular speed

then…

for time:

– 21 deadlifts (225/ 155)
– 42 wallballs (20/15)
– 100 m sprint
– 15 deadlifts
– 30 wallballs
– 100 m sprint
– 9 deadlifts
– 18 wallballs
– 100 m sprint

For time:

– 40 KB swings (53/35)

– 10 C2B Pull-ups

– 200 m run

– 30 KB swings

– 10 C2B Pull-ups

– 200 m run

– 20 KB swings

– 10 C2B Pull-ups

– 200 m run

– 10 KB swings

– 10 C2B Pull-ups

– 200 m run

then…

3×15 partner med-ball toss sit-ups

 

7X2 Heaving Snatch Balance – heaviest possible, rest 45 sec.

then…

20 minutes to complete (not for time)…

5 rounds of:

-ME Handstand Push-ups (try some kipping)
-8 Seated Shoulder Press: Heavy
-8 Good Mornings: Heavy

20 minutes to establish a 1RM Clean and Jerk.

then…

3 rounds for time of:

– 10 Jumping Lunges (5/side)

– 15 Power Cleans 95/65#

– 20 HR Pushups

– 25 Sit-ups