Buy-in: Clean skill work

WOD: "Badger"
3RFT of:
30 95# cleans
30 Pullups
800m run

Cash Out: Mobility and stretching
AKA Try not to puke

1st rd:
Cleans 10, 5, 5, 5, 5
Pullups 3x10 butterflies

2nd rd:
Cleans 6x5
Pullups 3x10 butterflies

3rd rd
Cleans 6x5
Pullups 1x10, 4x5 butterflies

Pre-Wod
1RM Deadlift
5x 75%
3x 85%
1+ 95% (failed at 355 on trap bar)
2 box jumps between sets

WOD for time:
10 power cleans (115#)
400 m run
20 HSPU (40 HRPU)
400 m run
10 power cleans

Deadlift 1xMax @75%

• 20 Min E5MOM of:
Ogni 5:00 x 4 sets:
Run 400 m
BB Power Clean 15 reps
Pull Ups 20/15 reps
BB Load = 40-60/30-40Kg, seleziona un carico che ti permetta di restare all’interno del task di
tempo di lavoro prestabilito.

Strict Pull Ups 3 x Max reps(resting 3 minutes between efforts)
then:-
In 15 minutes, complete as rounds as possible of the following ladder:
5 Kettlebell Swings @ 24kg/16kg
5 Double Unders
10 Kettlebell Swings @ 24kg/16kg
10 Double Unders
15 Kettlebell Swings @ 24kg/16kg
15 Double Unders
20 Kettlebell Swings @ 24kg/16kg
20 Double Unders
..continuing in this progression until the 15 minutes is up.
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg, Double Unders x2

Result:- (10,8,7 Pullup with Grey Band) (16KG KB, Skips x 3 - 35 + 5)

2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (102.5/70)
40 Wallballs

3 Supersets:
10 Dumbbell Incline Bench Press @32.5
35 Low Banded Rows
Rest 2 Minutes Between Sets

1RM weighted pull-up

WOD:
1 snatch every minute on the minute for 15 minutes

95#

Post WOD:
400 meter Farmer's Carry - 35# DB
Tabata Sit Up 7,10,13,12,10,13,10,10=85

STRENGTH: PRESS

3X5 +5LBS

105#

“FOR TIME”

250M ROW
20PUSH PRESS – NOT PUSH JERK !
20BURPEES
500M ROW
15 PUSH PRESS
15 BURPEES
750M ROW
10 PUSH PRESS
10 BURPEES

105#