Strength: 60%, 65%, 70% x5 Back Squats
95, 105, 115

WOD: 3 RFT
7 C2B Pull Ups
400m Run
7 C2B Pull Ups
2 min rest between rounds

Post WOD: 3x25 situp sprints

150 Kettlebell Swings
Every minute 10 Squat

1min 4machine 4round
1. Skierg
2. Row
3. Air runner
4. Assault bike

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.

75 Power Snatch for time 75#

BB Gymnastics

1) 7X2 Vertical Snatch off High Boxes (just above knee) – heavy but fast, rest 60 sec.

135/135/135/135/155/155/155

2a) 4X3 Snatch Pull – heavy, rest 45 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.

155/185/185/185
115/115/135(2)/135(1)/115(2)

Strength

1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Strict T2B – rest 60 sec.

BB Gymnastics

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

135/155/185/205/215/225/230/235/240/240

Strength

1a) 10X2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest 60 sec.

225/225/225/225/225/225/225/225/225/225

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Seated Dumbbell Press– heaviest possible (all sets), rest 2+ minutes

65/65/65/65/65

A) Take 10 minutes to build to a heavy, but not 1-RM Clean & Jerk

35, 40, 45, 50, 55, 60, 65kg

B) Five sets for times of:
115 lbs Ground to Overhead x 5 reps
Pull-Ups x 10 reps
Rest 3 minutes

1:20, 1:06, 1:02, 1:02, 1:25

C) Five sets for times of:
Sprint 100 Meters
Rest until fully recovered

16.2, 15.5, 16.3, 16.2, 16.3

• 4x 500m for time (rest twice the time of the 500m between)
• EMOM 5x Power Clean increase wait each minute

Score is the last weight to make 5 power clean

A) Three sets, not for time, of:
Pistols x 3 reps each leg
(lower yourself down on one leg, switch feet at bottom, press up with the other leg)
Rope Climbs x 3 ascents
Double-Unders x 30 reps

done as rx

B) RKC 10-Minute Snatch Test:

Complete as many reps as possible in 10 minutes of Single-Arm Kettlebell Snatch @ 16 kgs

156 reps