A. Deadlift build to a tough 5 TnG

B. 1 clean and jerk ever 30sec for 10mins 65% of 1rm

C. 1 PS every 15sec for 5mins 115/75#

+

6mins AMRAP
155/105#
Power Clean x 1
Front lunge R x 1
Front Lunge L x 1
Shoulder to Overhead x 1
All that = 1rep

Notes:
– record 5rm. Compare here: https://www.wodconnect.com/workouts/deadlift-build-to-a-heavy-5-rep
– squat clean and split jerk go into the SJ quickly
– PS should be quick and snappy each rep
– record total reps

Power Jerk- 5x3 building to heaviest load possible

 

1 Rope Climb

21 burpees pull-ups

31-hallow rocks

41-wall balls

51-m backwards run

61- mountain climbers

71- jumping jacks

81- situps/ ball situps Rx+

91- second plank

 

Score: weight/time

 

PostWOD:

200m run

Banded shoulder stretch

Power Clean+Squat- 3x3 starting at 65%  and building load

-work on moving knees out of the way

 

*Threshold Training

 

10 minute AMRAP

6 power cleans (Rx+185/135)(Rx 135/95)

6 C2B/6 pull-ups

6 bar over burpees

 

Score: weight/time

 

PostWOD:

400m cool down run

Banded shoulder stretch

Foam Roller

Row 500m easy pace

+

Row 30sec 90% aero
rest walk 30sec
x 8

+

Row 500m easy pace

+

For time post results:
50 DU
10 burpees
40 DU
10 burpees
30 DU
10 burpees
20 DU
10 burpees
10 DU
10 burpees

5 sets 80-90% effort
Run 400m
15 wall balls 20# 10′ target
15 no pushup burpee box jump sd 24″
15 HR pushups
50 unbroken DU

rest 5mins all sets same pace
change the order of movements for all sets

Notes:
– record order and time for each set

A. close grip bench press 3-4×3; rest 3mins

B. PC x 1/PP x 1/PJ x 1/SJ x 1; rest 2mins x 6 build per set

C. 12mins
odd – HSPU x 8-10
even – CTB chin ups x 8-10

+

12mins 80-90% effort
4 TGU2/1.5pd/arm
2 burpee MU
50 DU

Notes:
– build per set for A and B
– record rounds for workout

Pause power position snatch 6×3 @70-80% of the last clean rep you hit during test week
Please refer back to http://misfitathletics.com/rest-day-cycle-1-olympic-lifting-explanationtutorial/ for an in depth explanation on the oly work we will be doing in this cycle. DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

Power Clean from Power Position-  high hang from mid-thigh, working on shrug. 3x3 starting with the bar and working up to40- 50% of Clean 1RM

*Threshold Training

 

10 Min. EMOM- power clean from power position, 3 reps at 40-50% of clean

 

500m row for time

 

Score: Row time

 

PostWOD:

200m run

Front rack stretches

http://opexfit.com/august-8-2014/

A. Snatch balance 3×3; rest as needed light and fast

B. Snatch build to a tough single in 10mins
https://www.wodconnect.com/workouts/cfch-snatch-1-rep-max-1rm

C. 20 Snatches 77% of B for time

+

10 no push up burpee box jump 15″ AFAP
20sec Assault Bike all out
rest 4-6mins x 3

Notes:
– snatch balance is perfect
– warm up a bit before starting the 10min clock
– record time for 20 snatches
– don’t hold back on the bike

Complete the following workout:

10 x Pull Ups
20 x Floor To Overhead Press
30 Push Ups
40 Ball Crunches
50 TRX Rows
40 Ball Crunches
30 Push Ups
20 Floor To Overhead
10 Pull Ups