Snatch

– Build to a 1RM in 15 minutes

then…

“Helen”

3 Rounds for time of:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

 

* Compare to 4-10-12

Behind the neck jerk

– Work up to a heavy single in 12 minutes

then…

Workout 13.3

Handstand skill work

– Work on one of the following for 12 min

Handstand walks

Noes & toes holds x4 ME

Handstand push-ups x 4 ME

then…

For time:

3 rounds of:

– 14 Goblet Squats 24/16kg
– 7 Toes 2 Bar
– 14 KB Snatches (partition in any way) 24/16kg

– Run 800 m

3 rounds of:

– 10 Goblet Squats 24/16kg
– 5 Toes 2 Bar
– 10 KB Snatches (partition in any way) 24/16kg

EMOM for 10 minutes

2 TnG Power Cleans @ 60-70% 1RM

then…

12 min amrap @85%

– Run 200m

– 10 deadlift 185/135

– 10 hand release push ups

Hang Squat Snatch

5×3 (unbroken) – rest 90 sec

then…

1 minute ME Ring Dips.

-(10 sec rest)-

4 minute AMRAP of:

8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders

-(10 sec rest)-

1 minute ME Ring Dips.

-(10 sec rest)-

4 minute AMRAP of:

8 Power Snatch 95/65#
16 Pull-ups
32 Double-Unders

-(10 sec rest)-

1 minute ME Ring Dips.

Front Squat

2X3 @ 85%, 2X2 @ 90%, 2X2 @ 95% – rest 2-3 minutes. (last week in cycle)

then…

For time:

– 20 KBS 24/16kg
– 12 Push Press 135/95#
– 20 Walking Lunges (steps)
– 40 KBS 24/16kg
– 9 Push Press 135/95#
– 40 Walking Lunges (steps)
– 60 KBS 24/16kg
– 6 Push Press 135/95#
– 60 Walking Lunges

 

Build to a heavy Clean & Jerk in 15 min.

then…

Open WOD 13.2

10 minute AMRAP of:
– 5 Shoulder to overhead, 115 / 75 lbs
– 10 Deadlift, 115 / 75 lbs
– 15 Box jump, 24 / 20 inch

Strict Press

3-3-3-3

then…

3 rounds for time:

– 400 m run

– 30 jumping lunges

– 15 toes 2 bar

*20 min cut-off