A. Four sets of:
Turkish Get-Up x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds
Kettlebell Swing x 15-20 reps
Rest 45 seconds
B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
Dumbbell Man-Makers x 5 reps
(push-up, row left, row right, power clean, push press)
A. Take 20 minutes to build to today’s heavy Jerk
B. In teams of two, with partners alternating complete rounds, complete 7 rounds each of:
3 Power Cleans (135/95 lbs)
6 Shoulder to Overhead (135/95 lbs)
9 Push-Ups
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85% Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch @ 85-95%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 2 reps @ 95-100%
B. Every minute, on the minute, for 15 minutes:
Minute 1 – 2-6 Unbroken Bar Muscle-Ups
Minute 2 – 15-20 Meter Handstand Walk
Minute 3 – 6-8 Strict Ring-to-Sternum Pull-Ups
C. Ten sets for max meters of:
30 seconds of Rowing on Concept 2
Rest 90 seconds
*Set the monitor for rowing intervals, and note meters achieved for each of the 10 sets. These should be performed as all out maximal efforts. Aim is to acheive maximum heart rate.
warm up:
“Teamwork Drills”
Wall MB pass
Noodle Run
Noodle balance
skill:
Back Squat
WOD:
Teams of 2 AMRAP in 5:00
run 100m
5 back squats (PVC – training bar)
GAME