Wall ball shots 20/14

Hang power clean 145/105

Skill: Front Squat 7/7/5/5/3/3

Block Strength 

Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 3 reps @ 88-92%
(remember, these numbers should be based off of your tested 1-RM on September 22…not a number that you hit or dreamed of hitting many moons ago)

Endurance: 7 Rounds 100m sled sprint/rest 2min

75 Double-unders
Run 400m
12 Turkish get-ups 35/26 (right arm)
36 Air squats
12 Power cleans 165/115
Run 400m
12 Turkish get-ups 35/26 (left arm)
36 Air squats
12 Power cleans 165/115
Run 400m
75 Double-unders

W/Partner
70 slam balls
Individual
6 Rounds
5 Box jumps 24/20
5 Plate G2O 45/35
W/Partner
Row 1,000m/Parnter run 100m
Individual
6 Rounds
5 Burpees
1 Rope climb or 5 jumping pull-ups
W/Partner
70 KB swing 70/44
Team
Run 400m w/slam balls

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 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

50 Back squat
40 Hang clean
30 Jerk (push or split)
20 Thrusters

Skill: Strict press 4/4/4/4/4/4

Block Strength/Recovery

Row 5k @ 75%

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…)

3/6/9/12/15/18
Sit-ups
Overhead squats 96/65
Push-ups
SDLHP 70/53
*Every 4min complete 6 HSPU*

Skill: 10min emom

odd rounds 10 r-swing/20 r-twists

even rounds 45sec plank hold

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 @ 70-80%

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 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Run 300m
15 Power cleans 155/105
Run 300m
13 Power cleans 155/105
Run 300m
11 Power cleans 155/105
Run 300m
9 Power cleans 155/105

Skill: 5 sets squat clean+2 push press

Block Strength 

Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%

Five sets of:
Front Squat x 3-4 reps @ 4111
(MUST move up in weight from last week by 4-6%)

3 Rounds
7 Deadlifts
11 Pull-ups (adv cdb)
3 Rounds
17 Wall ball shots
17 Toes 2 bar
100m Farmers carry
23 Burpee box jump overs 30/24

Block Strength 

Every 45 seconds, for 18 minutes (8 sets of each) perform the following:
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
Perform all movements at 75-80% of your 1-RM Snatch.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 4 reps @ 85-90%

12 KB Clean/Jerk 53/35
9 Ring rows
12 Goblet squats 53/35
9 Ring dips
12 SDLHP 53/35
Run 400m
Even rounds: Run w/kb