Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
3 R.F.T
200m Weighted Run 45/25 D.B.
10 Left Handed O.H. Walking Lunges 45/25
10 Right Handed O.H. Walking Lunges 45/25
15 Left Handed D.B. Snatches 45/25
15 Right Handed D.B. Snatches45/25
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
EMOM x8 3 Split Jerks go light For time: 100 Double Unders 100′ Handstand Walk (25 HSPU) 25 Power Cleans 135/95 75 Double Unders 75′ Handstand Walk 20 Power Cleans 50 Double Unders 50′ Handstand Walk 15 Power Cleans 25 Double Unders 25′ Handstand Walk 10 Power Cleans
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
Strength: Box Squats 4X5 20 min Ascending ladder 1 Deadlift 315/225 1 Ring Push up (scale push up) 1 C2B 1 HSPU (scale push Press) 100 M RUN to fire hydrant and back CONTINUE INCREASING REPS BY 1 UNTIL TIME RUNS OUT. RUN DISTANCE STAYS THE SAME.
Deadlift-9 sets 1×3 @ 75% of 1 RM 3×3 @ 80% 3×3 @ 85% 3×3 @ 90% 3 RFT 30 Double KB hang Snatch 40/25 30 Double KB Front Sq. 40/25 *20 min Cap*