A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
B. For time:
21 Burpees
15 Thrusters
9 Strict Pull-Ups
800 Meter Run
9 Strict Pull-Ups
15 Thrusters
21 Burpees
A. Take 15-20 minutes to build to today’s 1RM Clean or Power Clean
B. Every minute, on the minute, for 15 minutes:
Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM
Minute 2 – 200 Meter Run
Minute 3 – 20 Ring Dips or Bar Dips
(modify dips to number that can be performed in 45 seconds or less)
C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 20m each arm
A. Three sets, not for time, of:
Tempo Muscle-Ups x 4-7 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 40-50 seconds (accumulate time if necessary)
B. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
High Hang Snatch x 2 reps @ 70-80%
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Hang Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 85+%
C. Back Squat *
Set 1 – 4 reps @ 75% *
Set 2 – 3 reps @ 80% *
Set 3 – 2 reps @ 85% *
Set 4 – 1 rep @ 90-95% *
Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
D. Three sets for times of:
10 Hang Snatch (155/105 lbs – power is fine)
20 Toes-to-Bar
30 Box Jumps (24″/20″)
Rest 2 minutes
warm up:
2x
shuttle run relay
5:00 min Farmers versus Lumberjacks
skill / strength training
station 1:
KB deadlifts
station 2:
farmer’s carry 40m
station 3:
dips on the box (6-8)
WOD:
AMRAP in 6:00
run 100m
5 KB deadlifts
5 burpees
Game & Snack