Accessory Work
3-4 rounds
2-4 ring muscle ups or 4-8 strict chin ups
25+25m Single arm OH Carry @mod/heavy weight
25+25m suitcase carrying @mod/heavy weight
rest 1-2 min bwn rounds

Wendler program
First count 90% of 1rm Shoulder press done by 2 weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Goal is to get 8-12 reps on last set. Put the heaviest weight on result area.

4 sets
30/24 calories of rowing
50-75 double unders
rest 1:1 bwn sets

Keep Rowing effort moderate/fast , goal under 1:30.
Try to get double unders done in 1-3 sets.
Time target sub 2.5 min. cap 3 min .

Strength

Build up to 8RM press

Accessory

1: 3*10 beginner pull ups
2: 3*10-30 sec chin over bar
3: 3*5 eccentric
4: 3*5 pull ups

Workout

3RFT

200m run
100ft bear crawl
Max rep pull ups

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Strenght
Wendler program
First count 90% of 1rm Deadlift done by 2 weeks ago. Then
5 reps @65% of it (90% of 1rm)
5 reps @75% of it.
Max reps @85% of it.
rest 2-4 min bwn sets.
Get those first 2 sets with solid and strong and prepare your mind for all out set. Remember
safety and if you dont have friends around use safety bars if possible.
Enter the last set weight to result area, goal is 8-12 reps. Keep back straight, NO rounded back if you want to keep it healthy.

after metcon 2 rounds with barbell
3 clean deadlifts
3 hang muscle cleans
3 front squats
3 push press
3 press in split jerk position

Weightlifting

Muscle Clean + Jerk Balance 3 sets 3+3 reps @30-40% of 1rm clean&jerk
rest 1.5-2 min bwn

Power Clean + Squat clean + Split Jerk
4-6 sets of 1+1+1 reps @65-75% of 1rm
rest 1.5-2 min bwn

Metcon
2 sets
15-12-9 for men / 12-9-6 calories for ladys
Calories of air bike
3-2-1 reps of
legless or normal rope climb
rest 1:1 bwn sets

Go Fast on bike, at least mod/fast. Good target watts 275/375+.
Try to hit rope climb every 20-40 sec depending if you are going for legless or normal climb.
time target sub 5 min, cap 7 min.
Score is total time of both sets.

3 - Position Snatch

5 x (1+1+1) x 78%

Snatch Pull

5 x 4 x 98%

Snatch Push Press

5 x 5 x 81%

Good Morning

3 x 6 x 30% (%back squat)

3 sets:

12 reverse hyper
15 reverse crunches

HInshaw 2k Row Progression week 1
8 sets:
200m at 6min test (or fast) pace,
100m at easy (active recovery) pace,
No add'l rest b/t reps or sets
Total: 2400m

Your Fast Pace is AVG speed of 6 min test (+- 1-2 seconds down/up)
Recovery Pace for the men should be around 2.10-2.20 and women 2.20-2.30 per 500m)

Rest 5-10 minutes and start Gymnastic capacity

Gymnastic capacity
Prep after rowing metcon
1round of
5 inch worm
5 pike push ups
10 alt leg bodyweight rdl
10 alt leg v.ups
:30 HS Hold
then after little break test 1-2 times 2-3 strict hspu on the way you are going for next WOD

Every 3 min for 15 minutes (5 sets)
8-12 strict hspu
- perform 10 barbell bicep curls with 2:0:2:0 tempo right after shspu.