2/4/6/8/10/12/14/16/18

Overhead squats 135/95

Box jump overs 24/20

Skill: 10min emom 2 hang power snatch + 15 russian twists

Block Strength

Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch + Hang 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

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

Snatch x 1 rep

Loading per set:
*Set 1 – 80-85%
*Set 2 – 85-90%
*Set 3 – 90-95%
*Set 4 – 95-98%
*Set 5 – 98+%
*Set 6 – 98+%

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

6min AMRAP

Run 800m

Pull-ups max reps w/rest of time (adv c2b)

-Rest 3min-

6min AMRAP

1 Power clean (80-85% of 1rm)

1 Hang squat clean

1 Front squat

-Rest 3min-

6min AMRAP

8 Burpees

2 Cluster

Block Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
2 Jerk Dips + Jerk
(Perform two controlled dips as if you were going to jerk, then on the third dip, jerk the bar overhead.)
Rest as needed

Odd Rounds: Run 250m w/med ball 

Even Rounds: Run 400m

9 Ring rows 

7 Shoulder to overhead 135/95

9 Box jumps 30/24

7 Deadlifts 135/95

9 Ring dips (adv muscle up into dips)

7 Hang power cleans 135/95

24min Amrap

Row 4 Calories

DB Burpees 35/25

Stone 2 Shoulder

SDLHP 70/53

Sled drag

Then

300m Burden run (at min 6/13/18)

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.

Complete as many rounds as possible in 20 minutes of:
45-lb. overhead squats, 20 reps
45-lb. back squats, 20 reps
400-meter run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Skill: 10min emom 3 push press

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

8 Wall ball shot 20/14

6 KB swings 70/44

2 Power clean 215/135

Skill: Power snatch 2/2/2/2/2/2

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

5/4/3/2/1

Squat clean 185/125

Strict hspu

-Rest 1min-

10/8/6/4/2

Bar hop burpees

Deadlift 185/125

-Rest 1min-

5/4/3/2/1

Front Squat 185/125

Strict pull-up

Skill: Back Squat 3/3/3/2/2

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)

and then…

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

Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

11 Toes 2 Bar

13 Clean and jerks 125/85

15 One legged squats 

100m Farmer carry (45/35)

Adv: weighted pistol 35/26 farmer carry 70/53

Block Strength

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Three sets of:
Tall Jerks x 3 reps

Immediately followed by…

Five sets of:
3 Jerk Dips + Jerk
(Perform three controlled dips as if you were going to jerk, then on the fourth dip, Jerk the bar overhead.)
Rest as needed

6 Wall ball shots 20/14

6 Power cleans 115/75

6 Box jump overs 30/24

6 Sdlhp 70/53

6 Bar hop burpees

3 rounds w/partner
10 Hspu 
20 Knees to elbow
30 Ring dips (advanced muscle up height on rings)
40 Air squats
50 DB push press 35/25 
100m Overhead plate carry

Block Strength/Active Recovery Day

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

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.