5 x

1 x clean 7 x front squat + 9 bar over burpee

Result is the kgs lifted!

135 min

1.Warm up & prep for ATQ Wod 2
A. Row & assault bike
B. Mobility & breathing
C. Movement prep: SU, BJO, DBS
D. 3 rounds: 10 DBS + 20 SU
E. 2 rounds: 20 s. row sprint, rest 40 s.

2.ATQ Wod 2
A. 15 min AMRAP:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Result: 396 reps (20 SU on round 4)

3.Cool down
A. 30 min easy bike

4.Practice for events 1 & 3
A. Front squat & push press
- 25 kg

B. Bar facing burpee & pull ups

C. 2 sets of:
12 push press
12 front squat
12 knee raises

D. 1 set of:
20 bar facing burpee
10 pull ups

E. 1 set of:
20 deadlift @ 45 kg
10 bar facing burpee
10 pull up

4.Cool down
5 min bike + hip release

Front squat 5x3 125/125/130/130/130
Back squat 1x10 125lb

-

3 rounds for time
-800m run
-21 thrusters 65lb
-21 KB swings 35lb

10 HSPU Sub reg push-ups
20 Deadlifts 205lbs
30 Boxjumps
50 Pull-ups
100 Wallballs 20lbs
600 Single jump rope
Stoplight Run (400m) w/ 45lbs plate

The Chief:
-5 Rounds
-3 Minutes Per Round
-1 Minute Break Between Each Round:

--3 Power Clean (135,95)
--6 Push Up
--9 Air Squat

SCORE: 29 + 3 cleans

Back Squat
190x5
220x3
255x2
285x2
300x1
315x1

Front Squat
190x5
205x4
225x4
235x4

Warmup:
30/20/30

Power Hour:
Split Jerk 5x5 @80% of 1RM
165x3 160x5 165x5 170x5 180x5

DL
320x4 320x5 320x4 320x4 320x4

Equipment: Box - 20in; Rings

WOD: AMRAP 10 Min
Ring Row: 12
Ring Push Up: 12

*finished 4 rounds

Sprinting/Running
800m Run + Sprint drills + Dynamic stretching (Warm-up)
Sprints - 2x250m,100m (with 30 seconds between the 250 and the 100 and 4-8 minutes between sets)
(39 seconds, 16 seconds - 45 seconds, 15 seconds)
5x3 Depth Jumps (17")
800m Run + Static Stretching (Cooldown)

Skill
Snatch from blocks - 60kg
Clean from blocks - 80kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)
3x5 Push Press (slow descent)
(40kg - 50kg - 60kg)

Midline
3x10 Back Extensions (15kg)
5x5 weighted pushups 20kg