• 50 Double Unders
• 30 Wall Balls
• 20 Burpees
• 10 Body weight Hang Cleans
• 20 Burpees
• 30 Wall Balls
• 50 DU Double Unders

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x4+4 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x4+4 Hurdles Runs at 0.76m (1-step)
7x4+4 Hurdles Runs at 0.76mx1, 0.84mx2, 0.91mx2, 1.00mx2 (3-step)
3x30m Hurdle Sprints at 0.76mx1, 0.84mx1, 0.91mx1 (5-step, 3-step)
4x30m Hurdle Sprints at 1.00m (5-step, 3-step) (5.28s - 5.58s)
2x60m Sprints (8 seconds and less)
2x80m Strides on Grass (short rest)
Gymnastics (3x5 Skin-the-Cats)
1 Lap of the Infield + Static Stretching (Warm-up)

Against a 30 minute time cap:

21-18-15-12-9-6-3

burpees
box jumps @ 24"
push press @ 95#
sdhp @ 95#

Strength
Bench press
6-4-2-5-3-1
4&5 same weight; 2&3 same weight

55, 75, 85, 75, 85, 95. Should've put more weight on bar. 95# was too light for heavy single.

WOD
10min AMRAP
3 HSPU
5 Ring dip
7 KBS (70/53)
Then
100 situps for time

1 mat, RB, 44#. 7 rounds + 5 reps. 4:02

a) BP wk 1: 9,7x120#
b) 1RM power clean: 155#
c) PP: up to 135#
d) 4RFT: 6 PPx75# + 12 CTB
= 6:12
e) 5 power clean EMOMx110# for 8 min = done, no misses

“Tabata OMG”

20 seconds work/10 seconds rest x 8 rounds each of:

1.wall balls 20#
2.T2B
3.med ball cleans 20#
4.burpees

then,

barski snatch complex x 7 rounds (1 minute rest between rounds)

“Baker’s Dozen”

20 min. AMRAP

13 WB 14#
13 KB 1 pood
13 Burpees

I got 6 rounds at 22 mins

Practice the Clean for 10 minutes. Focus on form, full hip extension is the key.
Workout
Complete 5 rounds of the following as fast as you can:
1. Rowing 200 meters
2. Clean 7 Reps with 40 Kgs / 90 lbs

Yes, I know its heavy

Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x7 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x20m Pole Vault Sprinting Drills (high kneesx2, straight-leg boundsx2, B-skipx2)
Pole Vault Plant Drills
Few Pole Vault Takeoffs
High Jump Fosbury Flop Takeoffs up to 1.70m with a springboard (8-step)
Gymnastics (Some Glide Kips, 2x10 Decline Pushups + 10 Pullups + 10 Ring Dips)
Some Jumping Rope + Static Stretching + Foam Rolling (Cooldown)

Pre-WOD: 3 Rounds
-20 Grasshoppers
- 5 Bar Touching Burpees
- 3 Strict Pull Ups
Then:
5X3 Power Cleans (as heavy as possible)

WOD: For Time:
-10 Clean & Jerks (#135/95)
--Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
--8 Clean & Jerks
--Cindy
--6 Clean & Jerks
--Cindy
--4 Clean & Jerks
--Cindy
--2 Clean & Jerks
--Cindy