Wu:
Emptybar - foot still pulls & go unders ~ 15min

8min emom:
BB complex squat clean + 2 hang squat clean + squat clean BB @40kg
(Keskity pitämään jalat mahdollisimman paikallaan)
Rest as needed

6min emom:
4 Clean pulls BB @80kg
Rest as needed

6min emom:
BB complex squat clean + hang squat clean
BB @60kg

Keskity jokaisessa toistossa tekniikkaan ei haittaa vaikka et saisi joka minuutilla kaikkia repsejä.

“Tabata Something Else”

Pull-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Push-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Sit-Ups: 8 Rounds: 20 Seconds On, 10 Seconds Off
Squats: 8 Rounds: 20 Seconds On, 10 Seconds Off

3x12, Tempo 2011, Rest 90s

Warm Up: Joint Mobil­ity fol­lowed by
2 Rounds
12 Squats
12 High Jumps
12 Ulti­mate Push Ups

Skill: Clean Clinic
1. High Hang Clean
2. Power Clean
3. Squat Clean

Work: (Record Highest Weight)
3,3,3,3,3 — High Hang Clean (I did 95lbs)
3,3,3,3,3 — Power Clean ( +20% # ) (I did 115lbs)
3,3,3,3,3 — Squat Clean (+20% of Power Clean # ) ( I did sets 1-3 135lbs, sets 4,5 165lbs)
Rest exactly 1 minute between sets of 3.

After Party: 50 KB Swings (35lbs)

3x20m weighted lunges
3x10-12 seated 1 arm db shoulder press
3x10-12 db bench press

Strength 15 mins to perform
3x2 clean pulls@100-110%
2x2 power clean + front squat@80%
3x1 clean start @80% and build

Wod: Emom 20 mins (40 secs on/20 secs off)
1: Cal ski
2: BMU
3: Cal row
4: Wall walks
5: DUs

Strength: again a sample of what we have been working on in barbell club, go heavy on the pulls be explosive in the shrug position, then work on good form in the cleans.

Wod: go hard and fast in this Wod! Aim to get as many cals and reps as possible.

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

A,
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]
1x [ 3 Hang Snatch Pulls + 1 Hang Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Complete as many rounds as possible in 15 mins of:
Sandbag Zercher Carry, pick load, 100 m
20 Sandbag Box Step Overs, pick load
Single Arm Suitcase Carry, pick load, L 50 m/R 50 m

Sandbag Zercher Carry / Kettlebell Zercher Carry
Sandbag Box Step Overs / Kettlebell Box Step Overs

C,
For quality:
12-9-6-3 reps of:
Toes-to-bars
Hip Extension

3 Box Jump on the Minute for 8 Minutes

Choose a height that allows for maximal power on each rep; these are not max effort attempts. Score heigth.

30 inch.

Rest

5 rounds for time of:

Hold breath 0:30-1:00

15 Push ups
15 Air Squats
15 Sit ups
15 Double Unders

Scaling: If unable to hold breath for a complete interval (0:30, for example) then use as few sets as possible to reach desired length of time (for example, 3 sets of 0:10 to reach 0:30). Subtract breath-holding time from total workout time. Post time and thoughts to comments.

** I thought we were just supposed to hold our breath as long as we could then go into the next round, 55secs at the start, 15secs, 12secs, 14secs, 14secs. Total 1:50

Total Wod Time 9:54 minus the 1:50 - Final 8:04

80 min

• Lunges
• Hip thrust
• Leg press
• Glute kick back
• Hamstring curl lying + sitting
• Abduction