Min 0-4

Run 400m

Max Burpees

Min 4-8

Run 400m

Max Kb Swings

Min 8-12

Run 400m

Max Push-up (Rx+Strict ring dips)

Min 12-16

Run 400m

Max Pull-ups (Rx+C2B Pull-ups)

Skill: Snatch Balance 3/3/3/3/3/3

Block Strength

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there

7min Amrap

Max wall ball shots 20/14 (Rx+ 30/20)

*Every minute 3 Power cleans (Body weight)

-Rest 3min-

7min Amrap

2 Hang squat clean (Body weight)

1 Jerk (Body weight)

Sprint 50m

Skill: 7 Sets Hang clean+Power clean

Block Strength
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows

11 Hspu (scale:L-sit kb press)

13 Power clean 95/65

26 Sit-ups

13 Ring dips

11 Toes 2 Bar

Run 200m

Block Strength

Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . ..
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders

Rest exactly 4 minutes, and then. . .
Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips

7min Amrap

10 Overhead Squats 85/55

Sprint 75m

-Rest 2min-

7min Amrap

10 Sdlhp

Sprint 75m 85/55

-Rest 2min-

7min Amrap

10 Front squats 85/55

Sprint 75m

*You go 10 reps sprint then tag partner

Block Strength

Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

3 Rounds

6 Deadlifts (115/75)

4 Hang Power Cleans (115/75)

2 Thrusters (115/75)

*Every “Round” must be completed without breaking

Then

14 Box jump overs (20)

Skill: Squat Clean 2/2/2/2/2/2/2

Block Strength

Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

12 Pistols (Rx+35/26)

24 Double-unders

12 Burpees

Overhead walking Lunge

Odd Rounds: Forward lunge

Even Rounds: Reverse lunge

Super Core Tabata: Hollow hold/Abmat sit-up/Plank hold

Block Strength/Recovery Day

Spend time working on your goat

Row 2k (75%) Rest 2min Row 2k (65%)

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.

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Run 600m

15 Shoulder to Overhead 165/105

11 Pull-ups

10 Shoulder to Overhead 165/105

7 Pull-ups

5 Shoulder to Overhead 165/105

3 Pull-ups

Run 400m

3 Shoulder to Overhead 165/105

5 Pull-ups

7 Shoulder to Overhead 165/105

10 Pull-ups

11 Shoulder to Overhead 165/105

15 Pull-ups

Run 600m

*Rx+ C2B Pull-ups

Skill: Push Press 3/3/3/3/3

Block Strength

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

15 Wall ball shots 20/14

10 Kb Swings 53/35

-Rest 1min-

3 Full Snatch

-Rest 30sec between reps-

Skill: Hang squat snatch 1/1/1/1/1/1/1/1

Block Strength

Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1

Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D.
For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

7min Amrap (3 person teams)

5om Sled Push/Max reps Push Press (95/65)

7min Amrap

300/250m Row/Max reps Slam balls (30)

7min Amrap

100ft Sled Pull/Max reps Pistols (scale:air squats)

7min Amrap

40m Yoke carry/Max reps Power Snatches (95/65)

*Rest 2min between amraps

Block Strength