10 min EMOM
1) 10 Hang Cleans 60/40
2) 40 Double Unders
For time:
24 Cleans 45/30
24 STOH
6 Burpees Over the Bar
18 Cleans 45/30
18 STOH
6 Burpees Over the Bar
12 Cleans 45/30
12 STOH
6 Burpees Over the Bar
6 Cleans 45/30
6 STOH
6 Burpees Over the Bar
Strength:
Set 3RM Push Press
WOD:
6 RFT
30 Wall Balls
12 Chest to Bar Pull Ups
Strength:
5 X 3 Deadlift (building in weight)
WOD:
3 Rounds For Time
800 meter Run
7 Deadlifts 125/85
10 Burpee Pull-Ups
14 Single Arm Kettlebell Thrusters 24/16
20 Box Jumps
11 minutes to complete:
3 RFT
21 Cal Row
15 Thrusters 40/27.5
9 T2B
1 min transition
11 minutes to complete:
3 RFT
15 Clean and Jerks 40/27.5
12 Cal Bike
9 T2B
1 min transition
11 minutes to complete:
3 RFT
12 SDHP 40/27.5
9 Power Snatch
6 T2B
NOTE: Scale appropriately 😉
Strength Complex:
Build to max Power Ckean + Hang Suat Clean
Wod:
4 RFT
30 Hang Clean 50/35
25 Sit-ups
20 S2OH
15 BF BURPEES
10 Power Snatch
12 min EMOM
1) 12 Front Squat 60/40
2) 12 KB Snatch 24/16
20 min AMRAP
30 KB Swings 24/16
20 Press Ups
200m Run
Skill:
Snatch Balance – Work to Technical Max
Hero WOD:
Josh
21 Overhead Squats 42.5/27.5
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
In groups of 2 or 3 build to max weight 10m walking front rack lunge.
21-15-9
Bar Muscle Ups
Thrusters 30/20
OH Lunges 30/20
Metcon:Partner Row 8 minute Tabata
Alternate in pairs
20 sec on, 10 sec transition
Max cals
12 min AMRAP
30 Hang Cleans 40/27.5
30 Sit ups
100m Run
WOD: Chipper
5 RFT
10 Push Press 70/47.5
20 Pull Ups
30 Press Ups
40 Deadlifts 50/32.5
50 Double Unders
Use a single barbell and change plates between movements.
