A.) 5×3 High Hang Snatch; rest 60 seconds
B.) 5×3 Snatch lift-offs (stopping at pockets) @ 100-120%; rest 60 seconds
then…
For time:
4 rounds for time of:
– 5 Power Snatches (115/75)
– 10 BB Step-ups 20″ (115/75)
– 200 m run
15 minutes to establish a 1RM Weighted Strict Pullup.
Once you establish a max use the rest of the time to practice your kipping technique with or without a band or practice the butterfly kip if you have the regular one down already.
then…
3 rounds for time of:
– 10 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
– 15 Pull-ups
– 50 Double Unders or 150 Singles
All out effort through these three rounds.
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
then…
5 rounds for total working time:
– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#
*rest 90 sec
20 min to build to a 1RM deadlift
then…
Take 70% of your 1Rm and perform the following:
5 rounds for time of
– 5 deadlifts
– 8 lateral burpees
7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
“Edward 40 Hands”
For time:
– 40 double-unders
– 30 KB swings
– 40 push-ups
– 25 KB swings
– 40 jumping squats
– 20 KB swings
– 40 pull-ups
– 15 KB swings
– 40 double unders
4 rounds for total reps of:
In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).
then…
After-party of u-pick:
– 3 rounds of ME L-sits
– 3 sets of ME L-strict pull-ups
– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)
20 min to establish a low bar back squat 3RM
then…
“Karen”
– 150 wallballs for time (20/15)
4X5 Front Squats (3 second pause on the 1st & 5th rep) – rest 2 min.
then…
5 rounds for total reps-
1:30 min AMRAP of:
– 10 Over the Box Jumps (24/20)
– 10 KBS (72/53)
– 5 Over the Box Jumps
– 5 Thrusters (115/75)
*Rest 1:00 after each round.
