Every 30 seconds for 3:00 – 1 Power Snatch @ 80%
Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec 3X1 Strict Press + 7 Push Press – heaviest possible, rest 90 sec. 100 Du 12,9,6,3 OHS 115/85 T2B 100 Du
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12 minute to work on a 3-Position Clean (Mid-Hang
– half way down the thigh, Hang – just above the knee, Low Hang – 2″ from the floor) + Jerk. EMOM for 5 minutes: 1 3-Position Clean + 1 Jerk @ 85% of max from #1. A) 4XME Kipping Dips B) Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec 7 rounds of: Row 250m 14 Wall Balls 20/14# 7 Power Snatches 115/75# Rest 1:1 **Treat every round like a sprint** 12 minute to work on a 3-Position Snatch
EMOM for 5 minutes: 1 3-Position Snatch @ 85% of max from #1. 3X20 (steps) Front Rack Walking Lunges 4 rounds of: 15 Shoulder to Overhead 135/95# 15 TTB 50 Double-Unders Outlaw FS/BS Cycle
Complete as many reps as possible in 7 minutes following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar 135/95 pound Clean and jerk, 15 reps 15 Toes-to-bar… 3X2 Strict Press + 5 Push Press – heaviest possible, rest 90
sec. 12 Mins to establish 3 RM FS For time: Row 2k @ 90% (to find 90% take your PR 2k, convert to seconds, and multiply it by 1.11111111 – no, I’m not kidding) EMOM for 5 minutes – 10 6″ Target Burpees AFAP (as fast as possible) Row 1k All Out Back Squat: 1X8@80%, 2X5@85%, 1X3@90% quick up and down
with no pause every set, rest 90 sec. For time: Row 1000m 15 Pushups 15 KBS 32/24kg Row 500m 20 Pushups 20 KBS 32/24kg Row 250m 25 Pushups 25 KBS 32/24kg Outlaw FS/BS Cycle
1a) 3XME UB C2B Pull-ups – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131230 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec. 5 rounds for total time of: 25 KB Swings 24/16kg 15 Burpees Rest 1:1 between rounds. Went and worked out at CF South End
WOD 1,2,3...,10 C2B 5,10,15,...50 DUs Completed in 13:15 1a) 3X3 Strict Press + 5 Push Press – heaviest possible, rest 90 sec.
Back Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85% quick up and down with no pause every set, rest 90 sec 3 rounds for time of: 10 Weighted Pullups – Heaviest possible to complete all sets 10 Power Clean & Push Jerks 155/105# Outlaw FS/BS Cycle
CFF Deadlift and Strict Press 50 KB Swings 24/16kg 30 Hang Power Cleans 95/65# 50 Double Unders 40 KB Swings 24/16kg 20 Hang Power Cleans 95/65# 75 Double Unders 30 KB Swings 24/16kg 10 Hang Power Cleans 95/65# 100 Double Unders |
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