A1.) Low Bar Back Squat: 3X10 –heaviest possible; rest 20 sec

A2.) ME strict Pull-Ups; rest as much as needed

then…

4 min AMRAP of bar facing burpees

-rest 2 min-

4 min AMRAP of:

– 16 BB overhead walking lunges (95/65)

– 8 KB swings

-rest 2 min-

1.5 min AMRAP of bar facing burpees

5X2 3 Position Clean + 1 Push Jerk (low to high) DEMO

then…

15 min AMRAP

– 12 Shoulder to overhead (115/95)

– 9 Box jumps (24/20)

– 6 Toes to bar

 

 

 

On the minute for 12 min:

Even minutes – 3 Heavy Push Presses

Odd minutes – 6 Pullups (These should be challenging–strict, “L”, weighted etc.)

then…

WOD:
4 rounds for time:
– 10 BW backsquats (bar starts from ground)
– 15 HR push-ups
– 30 double unders

*rest 1 min

then…

3:00 accumulated FLR

Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

-then-

3 rounds for total working time of:

– Run 400m
– 7 HSPUs (10 for advanced)
– 14 Medball Sit-ups

*Rest 1:00 between rounds. Complete each round as fast as possible.

Push Jerk

– Take 15 min to build to a heavy 3 reps working on form and precision.

then…

– Complete 2 cycles of –

4 round Tabata of:

KBS 24/16kg

*Rest 1 minute.

4 round Tabata of:

Burpees onto 45#

*Rest 1 minute.

Low Bar Back Squat

1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed (% based of 1RM HBBS)

then…

3 rounds for time of:

– 100 m run
– 50 Double-Unders
– 100 m run
– 5 Hang Power Cleans (155/105)

Find a 1RM full squat snatch in 15 min

*less conditioned athletes build to a heavy load with perfect form

then…

Six Rounds (13 min cap)
– 3 Squat Snatch (115/75)
– 5 Clapping Push Up
– 7 Pull Up
– 9 Air Squat

Deadlift

5 reps at 65-70-75-80-85% of 1RM

(or box squats if deadlifts don’t agree with you)

then…

Triple Tabata (6 rounds)

– Ring dips

– DB grip walk

– Sit-ups