Complete 7 rounds for time of:
10x Front Squats #115
10x Kettlebell Swings #53
10x Box Jumps 24"

Used a #50 kb

5min amrap
5 Dumbbell Box Step-Overs
10 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 7:00…
5min amrap
5 Devil’s Presses
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
5min amrap
5 Strict Pull-Ups
10 Push-Ups

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Some Pole Sprinting Drills (high knees, walking skips, B-skip, straight-leg-bounds)
Pole Vault Takeoffs (6-steps - no bend, bend)
Gymnastics (Handstand Holds)
Static Stretching (Cooldown)

Strength WOD: Snatch Barbell Complex
3x Snatch Grip Deadlifts
3x SnatchPulls
3x Muscle Snatches
3x Power Snatches

(Increase weight every set but mainly focus on its virtuous form and mechanics)

Conditioning WOD:
EMOM
14x Mountain Climbers
3x Front Squats
2x Shoulder To Overhead
15min CAP

(Keep going until you fail to complete all 19 reps in 60 seconds… You CAN’T quit, you must not meet the required reps on a round to stop)

115lb PR Power Clean 100 squat clean

Strength Test: 20 Minutes to establish 1RM in Snatch, Clean and Jerk, Clean or Jerk.
WOD: 12 Minute AMRAP
10 Stone Ground to Shoulder (65lb)
1 wall walk up

6 Rounds

AMRAP 10 minutes

Stairs method reps
1-2-3-4-5-6-7-8-9-10.....

Power Snatch @40 kg
KB Swing @ 24 kg

20 min. AMRAP of:
2 MU, 4 HSPU, 8 2 pood KB swing
(I use a 70 lb. dumbell for my swings)
16 complete rounds + 2 MU, 4 HSPU, 4 DB Swings (almost 17 rounds)
I started out fast, but tried to keep up the pace with minimal rests between the different exercises. I used strict HSPUs until the 14th round. Then I started to do kipping HSPUs. I think I should have gone to kipping a little earlier. The swings felt good overall. I was pushing my knees out a bit and trying to use my hips and legs mostly.
17 rounds + 10 reps (2 MU, 4 HSPU, 4 DB Swings)

A. FS @31X1; 3-4x3; 65% of 1rm; rest 2mins SCORE: 185
B. FS @31X1; 3-4x3; 75% of 1rm; rest 2-3mins SCORE: 245
C. FS @31X1; 2-4x3; 80-85% of 1rm; rest 2-3mins SCORE: 275

D1. Push press cluster 2. 2. 2 x 3; rest 10sec btw 2's/rest 90sec SCORE: 185
D2. Wtd chin up cluster 3. 3. 3 x 3; rest 15sec btw 3's/rest 90sec SCORE: 45, 35

+

3 Sets:
40 DU
20 Front rack reverse lunge 135/85#
7 HSPU 3" deficit
rest 90sec
SCORE: 9:36, did not complete deficit HSPUs last round, performed regular HSPU

Notes:
A-C - stay aware of how the percetage feels - on last 2sets of C add to 85% if feeling good with weight
D1/2 - add weight per set - pronated chins
+
- Time each set goal is same time per set alt legs/rep on reverse lunge

AM: 75 min
Aerobic work, alt. between ergs for 75 min:
- Bike, row, run, ski, run
- Avg. HR 131

PM: 120 min
Warm up + COS 20 min

1.Ring muscle up
A. Drills
B. Max reps Kipping MU: 4-5 sets
- 2x1 + 9x2
- 20 MU

2.Pause split jerk
A. Build to heavy double

B. 3x2 @ 85% of max

3.Accessory
A. Accumulate 30 Reverse snow angels

B. Accumulate 30 Banded pull aparts

C. Accumulate 30+30 World's greatest stretch

Leuan vetoa ja varpaat tankoon liikkeitä.