Lift: 3rm FS x5s
After: 90% x ME REPS
WOD: 25 min cap
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
Lift: pj + j (2+2) x 5s
Drop set: 3×3 push press 50-60%
Wod: 10 min amrap
Dumbell chest press x 10 (med ball) 50/35
Step overs x 20 reps (vest / med ball)
Into: 7+ min
Est HS POWER SNATCH
CORE/back: 3rounds
5 strict pull-ups
5 box jumps
10 single leg deadlift each leg
Wod:
1 mile vested run (alt 1600m row)
3 min rest
1 mile grated run
Rest 5 min : into
Diane 21-15-9
Deadlifts (225/155-155/105)
HSPU
Lift: Pause squat + Squat
(1+5)x3s work to Max (70-80%)
Drop to 90% 1sxME REPS
Wod: Primer Wod
10 min amrap
100 m run
Dumbbell complex x3(burpee + Dl + pc + pp)50/35
Pull-ups x 10
After 7+ min to establish HS Power clean
Core buy out:
Jack knifes x 100/50
Lift: (Wk1/3)
Strict OHP + Push press (1+5) work to max x 4s
(After 3 attempt HS STRICT PRESS) exp
Wod:
50 DUs
50 wall balls
40 DUs
40 wall balls
30 DUs
30 wall balls
20 DUs
20 wall balls
10 DUs
10 wall Balls
Buy out:
Core: 60 sec palof hold each side x 3r
Shoulder buyout: prone snow angles 3sx10
Wod: DT
Pr or else
Wod:
3 min run
5 min amrap
ME Power snatch (75/55)
3 min skierg
5 min amrap
ME wall ball
3 min row
5 min amrap
Box step overs (d-ball / vest )
•Partner 1 completes one full round while partner 2 rests. Once each partner has completed five rounds you will go immediately into Synchro Cleans.
10 rounds:
3 burpees
5 sumo deadlift high-pull 95/65
7 kb swings 55/35
*Into 10 synchro cleans 95/65
10 rounds:
5 hang power snatch
7 dips
9 sit-ups
*Into 10 synchro cleans
10 rounds:
7 push press
9 goblet squat
11 double unders
*Into 10 Synchro cleans
Wod:
50/35cals assault bike
Into: 3rounds
10 deadlifts 225/155
10 burpee pull-ups
Into
50/35cals assault bike
Into: 3 rounds
10 deadlifts 225/155
5 burpee muscle ups
Skill: pistols
-Candle stick
-Distraction (banded box pistols)
Wod: 12 min amrap
2 rope climbs
10 DB push press (50/35)
15 Step overs (single dumbell)
Core buy out:
Seated good mornings 3sx10r
