A.
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

B.
Against a 60-second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

Then, depending on your weaknesses, choose ONE of the following:

6a. Met-Con
AMRAP 8 minutes
5 Deadlift 275/185lbs
5 Burpee muscle-ups

6b. Interval Work
EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use open standard)

http://opexfit.com/october-4-2014/

A. snatch build to a tough single in 10min

B. clean and jerk build to a tough single in 10mins

C. FLR on rings accumulate 4mins

“The Workout”
Row 30 seconds ALL OUT
Rest 30 seconds
x4

Notes:
– Snatch https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm
- C&J: https://www.wodconnect.com/workouts/clean-and-jerk-1rm
- Compare Row here: https://www.wodconnect.com/workouts/opex-02-08-2014
- Score is meters per round
– Program 30sec work/rest intervals into the rower
– Post scores to comments below

Then, depending on your weaknesses, choose **TWO* of the following*

4-5a. Met-Con
AMRAP 10 Minutes
5 Power snatch 165/110lbs
2 Rope climbs
15 GHD sit-ups
2 Rope climbs

4-5b. Interval Work
AMRAP 12 minutes
Row 15 calories
5 Muscle-ups
Rest 30 seconds

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×5 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
Tabata overhead yoke holds AHAP
Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off

Rack pull 3x10
Good morning 3x10
Barbell row 4x12
weighted plank 2x max effort

Sumo Deadlift High Pull 5x8reps

6 x (3+3+3) Hang snatch (under the knee)+ OHS + snatch balance

Partner WOD

100 Wallball
80 Hang Power Clean (60/40kg)
60 Burpee Box Jump
40 Toes to Bar
20 Thruster (60/40kg

http://opexfit.com/september-10-2014/

A. Squat Clean from high blocks build to a tough double

B. emom – 10mins
odd – 3 MU
even – 10 KBS 2/1.5pd

C. emom – 12mins
odd – 10 goblet squat @21X1 2/1.5pd
even – 6 burpees + 15 DU

D. emom – 14mins
odd – 10-12cal row
even – PC TnG x 3 70% of 1rm

E. emom – 10mins
odd – 8-10 T2B
even – Assault Bike 10sec 97% effort

Notes:
– focus on breathing and recovering during and btw emom sets
– rest no more than 2mins btw emom sets

Snatch 10×1 @75-85% of weight you worked up to from the low hang.

Time to get some practice reps in from the floor before finding a max next week during Cycle 2 test week. The entire reason we spent this long from these positions is so we’re ready to hit them perfectly as the bar transitions from the floor to the low hang, and on to power position. Be smooth and technical on these 10 reps. Save the big weight for next week.