1. OHS
2. Burpee
3. Thruster
4. Hollow hold

Split jerk off blocks 4x2

Clean 1RM

A. Clean Grip Pulls 5 x 2
95% 100% 105% 105% 105%

B. FS 6 x CUST
4 – 3 – 2 – 2 – 1
80% 85% 87% 92% 97%

C. Reverse Lunge 4 ea 50%
Romanien DL 4 70%
Glute Ham Raise 6
Repeat 3 times

Metcon
2000m Row
50 Pistol Squats
30 Hang Cleans

After dynamic and group warmups:

Strength
50 ghsu
50 ghbe

Skill
5-7 minutes of pistol practice
Then In 10 minutes build to your max snatch. 115lbs

WOD
12.1 from the reebok CrossFit open

In 7 minutes Max burpees.

85 burpees

Amrap 12
25 Push ups
25 Air squats
25 Sit ups
15 Hspu
15 Jumping squats
15 T2B
-2min rest-
Amrap 8
10 Deadlifts 120/80
10 Box jumps
10 Wall balls
-3min rest-
10-1
1-10
Power snatch 40/30
Burpee over bar

A) Every Minute on the Minute x 6
3 Squat Snatch (70%)

B) Every Minute on the Minute x 6
3 Clean and Jerk (70%)

Front squat 7x6.

135 min
WU for 10 min
Skill: MU practice for 40 min
Progressions
Muscle up 9 x 1 rep

1.Strength

A. Back squat – 3 x 5 @ 82.5 – 85 – 87.5%, rest 3 – 5 minutes between sets
Note. Last set AMAP (As Many As Possible). > 11

B. Alternate
B1. Strict press – 3 x 5 @ 82.5 – 85 – 87.5%, rest 2 minutes before B2
30 31 32x6
B2. Bent over barbell row (supinated grip) – 3 x 5 @ AHAFA (as heavy as form allows), rest 2 minutes before B1
45 47 47x10
Note. Last set AMAP (As Many As Possible) on both movements.

2.SPP (Conditioning)

A. 5 rounds for time
12 front rack walking lunges @ 90/60kg (205/135lbs) > 45
9 hang power cleans @ 90/60kg (205/135lbs) > 45
6 shoulder to overheads @ 90/60kg (205/135lbs) > 45
Timecap: 16 minutes
Result: 14.55
175/186

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Push press 1rm