5 HSPU RX+15HSPU
2 Squat Cleans 155 RX+205
15 Box Jumps
2 Rope climbs
Skill-Pull ups
3 Rounds Max effort (Rest 3 min)
50 DU
15 T2B RX+25
Walking Lunge (45)
Skill 1: 3/3/3/3 Strict Press
Skill 2: DU
50 DU
15 T2B RX+25
Walking Lunge (45)
Skill 1: 3/3/3/3 Strict Press
Skill 2: DU
23min Amrap
20 Ring dips
15 Power cleans 95/65 Partner holds deadlift
20 Wall ball sit-ups (over the box)
15 Shoulder to Overhead 95/65 Partner holds front rack
20 Slam balls (trade off every 2)
15 Box jumps 30/24 Partner holds overhead
*At min 5/10/15 Row 500m/Run 400m (switch between the two)
Block Strength
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk x 1.1
(rest 10 seconds between singles)
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Core Tabata: Floor wipers/R-Twists/Hollow rock
-Rest 3min-
24/20/16/12/8/4
Overhead Squats 75/45
Pull-ups
Wall ball shots 20/14
Block Strength/Recovery day
Row:5k
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…)
Run 250m
12 Deadlift 135/95 Rx+155/105
Run 100m w/Kb
16 Kb Swings 70/44
Run 250m
8 Thrusters 135/95 Rx+155/105
Skill: Strict press 3/3/3/3/3
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed
Three sets of:
Good Mornings x 6 reps @ 4011
Rest as needed
2:30min Work/90sec Rest
4 Power snatch 95/65
5 Hr push-ups
6 Air squats
Rx+
4 Power snatch 125/85
5 Hspu
6 Pistols (alt)
Skill: Hang squat clean 2/2/2/2/2/2
Block Strength
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
Three sets of:
Behind the Neck Push Press x 3-4 reps
Rest as needed
7 Rounds
7 Ring dips
7 Hang Power cleans 125/85
Sprint
7 Toes 2 Bar
-Rest 1min-
Run 400 w/kb
62 Kb Swings 53/35
Lunge
6 Rope climbs/18 pull-ups
Lunge
55 One arm Kb Thruster 53/35
Lunge
6 Rope climbs/18 Pull-ups
Lunge
48 Sdlhp 53/35
Run 400m w/Kb
Block Strength
Every minute, on the minute, for 10 minutes:
Hang Snatch x 1 rep
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
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