1. Clean and Jerk work up to a heavy complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk

each 2 min for 14 min
-3 clean pulls (start at 60 % of 1 rep max cleans and add weight each round)
-(3-6) L-pullups or 3 strict muscle ups

For calories and reps:

2:00 ME Row for Calories
1:00 UB Plank Hold
1:00 Rest
2:00 ME KB Swings 24/16kg
1:00 UB Plank Hold
1:00 Rest
2:00 ME Double-Unders
1:00 UB Plank Hold
1:00 Rest
2:00 ME Wall Balls 20/14#
1:00 UB Plank Hold
1:00 Rest

*There is no penalty for breaking the plank holds. Except the eternal shame of knowing you’re a failure.

Total 105 min
3 sets of: 7 T2B, 7 wall ball, 7 pull ups, 7 box jumps
A.
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets.
27.5 30 32.5 35 37.5 37.5 :)

B.
Own additional work:
Weighted pull ups 4 x 3 (myötäote)
7.5 10 10 11.25 :)

D.
Five sets for max reps in 3 minutes of:
Row 500 Meters > 350 m
Strict Handstand Push-Ups x Max Reps > kipping, 5 kg plates
Rest 3 minutes between sets.
Results: 9, 9, 8, 8, 6 = 40 :)
Avg/max HR 149/171

E.
Own additional work:
EMOM for 5 minutes:
10 pull ups (5+5)

F.
1000 m row

15 min AMRAP

200 m Run
15 KBS 32 kg
20 Box step-ups with front rack KB 32 kg

15-9-6

Shoulder to overhead
Jumping pull ups

Thursday 12th April 2018

SNATCH COMPLEX

Every Other Minute on the Minute x 7:
1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats

Keep this complex relatively light today (70-80% of you Power Snatch 1RM) and focus on executing perfect positions on each movement.

Post loads to comments.
Exposure 1 of 8

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AMRAP 10 Minutes:
20 Burpees
15 Toes to bar

Rx’d on the Burpee is jump out/jump in with full chest and thighs to the floor. Scale volume on the Toes to bar or to hanging knees raises as needed.

Post rounds, reps, and Rx to comments.

Partner WOD
18min amrap, Alternate full rounds
3 Burpees
6 Push Press 45/30kg

9 Front squats 45/30kg

6 Rnds - 10 GHDs, 30 DUBs
DLs - 5x185, 5x225, 5x275, 5x315, 5x364, 3x405

A: E2m for 12min
1: Back squat x5 @32x1
2: Strict HSPU x Max

B: 8rft:
250m row
200m run
10 wall balls
25min time cap