Back Squats
3 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
with 2 sec pause at bottom
3 rounds for time:
12 Power Snatches 135/95
6 Muscle Ups /Scale 9 BMU/ 12 C2B
12 Overhead Squats
6 Muscle Ups
Strength/Skill – Push Jerk + Split Jerk x 5 Complete as many rounds as possible in 20 minutes: 5 Weighted pull-ups, 35# (24#) 10 Push-ups with feet on 30″ box (24″) 15 Squats holding a 45# plate (25#)
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)
Today’s hours are 8 and 9 am only!! 3 rds at an easy pace: 10 single arm DB strict press- ea arm 10 walking lunges 5 V-ups 5 hollow rocks warm into thruster 30 min EMOM Min 1 12 alt DB snatches 53/35 Min 2 6 thrusters 155/105 Min 3 15 V-ups Min 4…
6 min EMOM 3 Hang Power Clean + 2 Power Cleans + 1 Clean @ 70-80% 4 Rounds: 1 min- Ring Push ups 1 min- Deadlifts 135/95 “Fran” 21-15-9 Thruster 95/65 Pull up After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b,…
Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)
Strength/Skill – Weighted Chin-ups STRICT 5 x 3. If not weighted 5 x 8 15 Minute A.M.R.A.P. 4 Turkish Get Ups 53/35 8 Medi-ball Cleans 20/14 100m Run