Strength/Skill – Clean Pulls 3-3-3-3-3
This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull
12-9-6-3 reps for time of:
Hang Power Clean 135/95
Bar Facing Burpees
For time: 30 Power Snatches 135/95 1 Mile Run ..right into… 30-20-10 KBS 70/53 Thruster 95/65 *35 min Cap*
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…
14 min E2MOM 5 Strict Press For time: 25 Wall Balls 20/14 30 Ground to Overhead 115/85 25 Wall Ball 20 Ground to Overhead 25 Wall Ball 10 Ground to Overhead *12 min Cap*
Warm up 3 RDs 25 D/U 10 KBS 10 Box Step Ups For reps- 8 min AMRAP 50 D/U 2:1 40 Sit-Up rest 6 min 8 min AMRAP 12 Box Jumps 24″/20″ 10 Deadlifts 225/155 8 Lat Burpee Over Bar rest 6 min 8 min AMRAP 10 Alt. DB Snatch 50/35 5 Right Arm DB…
Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%