16/13/10/7/4

Power snatch 95/65

Box jumps 24/20

Pull-ups

100m Overhead plate carry (after every round)

For time: (Reps to be determined :)

SDLHP

Burpees

Push press

Walking Lunges

Push-ups

Back squat

Goblet squats

The Worm

Thrusters

*some will be completed as an individual or w/partner

Block Strength

Every two minutes, for 16 minutes (8 sets):
Front Squat + Jerk

Build over the course of the 8 sets to today’s heavy.

Every two minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course of the 8 sets to today’s 1-RM.

Run 100m

3 Clean and jerk 185/120

12 Abmat sit-ups

Run 200m

9 Toes 2 bar

Run 100m

12 Abmat sit-ups

3 Clean and jerks 185/120

Block Strength/Recovery day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 5k

3 Deadlifts 175/115

2 Hang squat clean 175/115

5 Box jump overs 24/20

4 Slam balls 50/40

5 Box jump overs 24/20

2 Front squat 175/115

Adv: 3 strict hspu/5 kipping

*Add wight as you go the rx weight is a starting point

Block Strength

Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 30X1
Rest 45 seconds between legs, 90 seconds after the set
Single-Arm DB Row x 8 reps each arm @ 2111
Rest 90 seconds

60 Air squats (focus on form and depth)

30 KB swings 53/35

15 Ring Dips (Adv 5 muscle-ups)

2 Rope climbs (Adv legless)

Skill:Push jerk 5/5/5/5/5

Block Strength

Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

Every 2 minutes, for 12 minutes (6 sets):

High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

Every 2 minutes, for 6 minutes (3 sets):

Snatch x 1 rep

11 Wall ball shots 20/14

5 Hang power cleans 165//105

17 Double-unders

50m shuttle run (1r-1 shuttle run 2r-2 shuttle run ext)

Skill: Snatch balance 2/2/2/2/2/2

Block Strength

Every two minutes, for 20 minutes:
Clean x 1 rep

Loads per set (by %) – 65, 75, 80, 85, 90, 90+, 95, 95+, 101+, 101+

5 Toes 2 bar

5 Power cleans 125/85

5 DB thrusters 35/25

5 Walking lunges w/db 35/25

5 Reverse walking lunges w/db 35/25

Run 100m

 

14 Push-ups/ Parnter holds plank

14 Hang cleans/Partner holds overhead 95/65

4 Rope climbs/Partner holds deadlift (scale: 20 jumping pull-ups)

14 Front squat/Partner holds front rack

14 Slam balls 50/40

Block Strength

Six sets of:
Front Squat x 1 rep
Rest as needed

Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+
(resist the urge to go heavier here…we’ll do some testing tomorrow)

Every two minutes, for 20 minutes:
Jerk x 1 rep

Loads per set (by %) – 65, 70, 75, 80, 85, 90, 90+, 95, 95+, 95+

Part A: Mini core wod

9min Amrap

20 Hollow rocks

20 Floor wipers

1min plank hold

-Rest 2min-

Part B: 21 min AMRAP

13 Back squat 75/55

19 Sit-ups

13 Push press 75/55

Run

Block Strength/Recovery day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Row 6k

6 HSPU (Adv deficit)

Then

3 Rounds

8 KB swings 53/35 (Adv 70/44)

6 Deadlifts 165/115

8 Wall ball shots 20/14

Then

Run 100m w/kb 53/35 (Adv 70/44)

Skill: Strict press 4/4/4/4/4

Endurace

Row Time Trial
5 Minutes for Max Calories
Rest 5 minutes
4 Minutes for Max Calories
Rest 4 minutes
3 Minutes for Max Calories
Rest 3 minutes
2 Minutes for Max Calories
Rest 2 minutes
1 Minute for Max Calories