21min AMRAP
19 Front squat 95/65
19 Push press 95/65
4 Rope climbs (hold-front rack) scale: 16 jumping pull-ups
19 Box step up 53/35 (hold-deadlift)
19 Hang Snatch 95/65
150m Overhead plate carry 45

Skill: Class war Bob Challange

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%

Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

A. 2 Rounds
Run 400m

Row 500m
-Rest 1min between rounds-
B 4 Rounds 3min on/1min Rest
4 Wall walks/Adv deficit hspu
8 Burpees
12 One legged squat (alternating)
16 DB sit-ups

Block Strength (Recovery day)

Row 4k (75%)

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

7min AMRAP
Max reps wall ball shots
EMOM 3 Power clean 195/125
-Rest 4min-
6min AMRAP
3 Deadlift 195/125
2 Hang squat clean
Sprint 75m

Skill: 4 sets 30sec on/20sec off HS hold/Wall squat/Hollow rolls

Block Strength 

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 65-75%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 2 minutes, for 8 minutes (4 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%