warm up movements:

1 1/2 mile run formation/cadence

Groups of 3 (My first WOD I Intro'd them to) This one came from back in my MMA days.. It's a goodie..

3 Rounds Plyo Rope Drills:

Partners hold rope knee high:
10 jumps side to side over the rope (one rep is over and back counts as one and so on)
10 jumps facing the rope (same as above)
10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)
10 push up's

3 rounds sprints around the 200m track
1 round Bear crawls on the obstacle track.

“Chief”

3 Power cleans 135/95

6 Push ups- Had a hard time making this an RX movement, but I pushed through even though it slowed me down some.

9 Squats

3min AMRAP with 1min rest between rounds. You start where you left off for the previous round.

5 rounds

10 rounds + 2 reps

Note: The 95# felt heavy at times, but that was mostly due to bad form. I started pulling with my arms before the bar even got close to my hips. I need to work on that. Overall, I'm pleased.

10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Wall balls
Burpee
(10 wb + 1 brp, 9 wb + 2 brp...)
Cap 10

30 Snatch
30 Clean & Jerk
30 Thrusters

Use 40kg Barbell

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
65-70% 1RM
4th, 5th & 6th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
70-75% 1RM
7th, & 8th Min
BB Power Clean + Hang Squat Clean + High Hang Squat Clean + Push Jerk
75-80% 1RM

Double Kettlebell Press 3-3-3-3-3
then:-
“Death by Deadlifts + Burpees”
With a continuously running clock, do 1 deadlift + 1 burpee the first minute, 2 deadlifts + 2 burpees the second minute, 3 deadlifts + 3 burpees the third minute.. continuing for as many minutes as you are able. Use as many sets as needed to complete the reps for each minute.
Deadlift @ 70kg/50kg.
Beginner: Scale movements and load as necessary.
Advanced: Deadlift @ 85kg/60kg.

Result: 20.20.20.20.20 / 7M+8,4

Rinnalleveto 1 RM

Skill
Hit a 33 double under PR yesterday!

Strength
3x5 Front Squats 60kg (3mins rest)
I could have gone heavier but I want to progress slowly through out this strength cycle.

WOD
15-12-9-6-3 reps for time of:
Power Snatches (40kg)
Burpees
After the first 2-3 rounds the bar started to slip from my hands due to the sweat.
Still it was great, since I did it in sub-10mins!

Skill
3x20 Unbroken Weighted Pushups on Dumbbells 10kg (60s rest)
3x3 Weighted Wall Climbs 10kg (60s rest)
3x30s Hollow Rocks (60s rest)
HS Holds

Strength
Snatch 4-3-2
(40kg - 50kg - 60kg)
C&J 1-1-1-1-2
(40kg - 50kg - 60kg - 70kg - 80kg)
Back Squats 4-4-3-3-2-2-1
(100kg - 110kg - 120kg - 130kg PR)

Deadlift 5-5-3-3-1-1-1 (65-75-85%+)

Then,

21-15-9

Deadlift 225/155

OHS 135/95

DL- 225x5, 295x3, 315x1, 345x1