5x1
@83%
Rest 2-3min.

EMOM 15

1) 40 DU
2) 10 DBL DB thruster AHAFA
3) 12 C2B
scale reps before scaling weight or movement
can use bands for c2b
c2b can be butterly/butterfly practice

3 rounds of
12 cal row
5 box jump
20s. hs hold facing the wall
2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Sots press 3x6
AHAFA
leave 1 in tank

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Snatch pull
3x3 105% of 1RM snatch
start, below knee, mid thigh, no ext.

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in 15 minutes

Built up to a heavy 3 tng snatch
mark 3 of your heaviest
leave 2 in the tank.

Amrap 8 min
with partner or team
1-2-3-4-5-6-7-8-9......

thruster
bar over burpee

Amrap 16min
21/15 cal row
43 push ups
32 ring row

2-3rounds:
8-12 GHD hip extension
20 banded pull apart

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift

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Warm-Up

General Warm-Up
5 minutes of double-under practice.

Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats

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Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

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First attempt in the workout should be about 90-95% of 1 rep max.

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Intended Stimulus

“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.

5 Sets of Pause Clean + Clean
(Pause below knee)
Set 1: 2+1 @65% of 1RM Clean
Set 2: 2+1 @65%
Set 3: 1+1 @70%
Set 4: 1+1 @75%
Set 5: 1+1 @75%
- Rest 2-3min btw sets
- No TnG

With partner

2001m row

4 rnds
9 rope climb
11 bear complex

2977m row

Do the work, respect the fallen.

Warm up
3 rounds
200m row
10 passthroughs
10 seated DB press

Push press
E2MOM x 5
10@50%
8@60%
6@70%
4@80%
2@85%