Skills: Split Jerk
- find your daily 1RM from rack

WOD
5 RFT
5 Clean & Split Jerk
7 Pullups
9 Burpees

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

4-5a. Met-Con
4 Rounds
Run 400m
Row 500m
20 Later burpees over rower

4-5b. Interval Work
AMRAP 20 minutes
15-12-9
Calorie row
CTB pull-ups
Rest 1 minute
15-12-9
Calorie row
Ring dips
Rest 1 minute

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

4-5d. Accessory
5 Rounds
Overhead yoke carry 50ft
Rest 2 minutes
Weight should be doable in 1-2 attempts per round

http://opexfit.com/october-6-2014/

A. Back squat @32X1; 4, 4, 3, 3, 2, 2; rest 3mins

B1. BB front rack step up 16-18″ box alt legs per rep; 8/leg; rest 30sec
B2. 12-18 CTB chin ups; rest 30sec
B3. Wall ball shot 20/14# 10′ target 20-30reps unbroken; rest 3-4mins x 3

C. 30 TGU tough you pick weight

3 rounds not for time
1 burpee MU
2 rope climbs legless
3 box jump sd 36/30″
4 deadlifts 275/185#

Notes:
– focus on tempo 2 sec hold in bottom
– go for 30 wall balls if possible
– record weight used for TGU – perfect reps

For 20 minutes :
15 hollow rocks
20 supermans
6 forward rolls + 6 backward rolls
5 min hs work

-5-10 min rest -
MU- progressiot/skills ja rope climb skills for 15-20 minutes.

Snatch 10×1 @80-92.5%
Full snatch. Move up based on feel. Percentages based on test week max.

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

• 225-lb. deadlifts
• Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

• 155-lb. power cleans
• One-legged squats

Post reps completed for each couplet to comments.

Rest day shenanigans! Mobility, recovery, nap, skillwork etc.

Mobility 1000-1100

Mobility 1800-1900
Tempaustekniikkaa 1900-2000

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

4-5a. Met-Con
4 Rounds
21 HSPU
15 OH lunge steps with 155/105lbs axle bar
9 Hang power cleans with 155/105lbs axle bar

4-5b. Interval Work
Every 90 seconds for 9 minutes
SPRINT 200m
12 Toes to bar

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

4-5d. Accessory
5 Rounds
80′ Forward facing sled drag HAF
Rest as needed

7 rounds for time of:

• 95-lb. sumo deadlift high pulls, 10 reps
• 10 ring dips

http://opexfit.com/september-30-2014/

4mins 90% effort
Row 600m
remainder of time amrap burpees at steady pace

rest 3mins

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4mins 90% effort
AD for cals keep rpm sustainable

Notes:
– all should be sustainable and similar splits for rounds