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21.1
1 wall walks
20 dubs
3 Wall walks
30 dubs
6 wall walks
60 dubs
9 wall walks
90 dubs
15 wall walks
150 dubs
21 wall walks
210 dubs

*15:00 time cap

Power clean & clean
2 sets @ 70% of max clean
2 sets @ 75% of max clean
1 set @ 80% of max clean

Paused snatch - 2 sec pause at the mid-thigh
2 @ 60%
2 @ 70%
2 @ 80%
1 @ 85%

Back squat
2 @ 60%
2 @ 70%
2 @ 80% x 2

Optimal accessories
5 x 5 strict pull ups (banded if needed)
3 x 10 DB bent over row
3 x 1 min plank

Snatch High Pull + Mid Tight Squat Snatch

2 x ( 1+1 ) x 65%
2 x ( 1+1 ) x 70%
2 x ( 1+1 ) x 75%
2 x ( 1+1) x 80%

SO 1:30

Buy in: 1 mile run

10-20-32
Thrusters (50% body weight)
Cal Row

Buy out: 32 DL (50% Body mass)

ABS: 3 rounds of

10 Hollow rocks

15 Ab wheels

20 AMSU

Rest

BACK: 3 rounds of

10 Arch rocks

15 Reverse hypers on box

20 KB Deadlifts

Rest

A,
For time:
5 Strict Deficit Handstand Push-ups @8/4cm
15 Bar Muscle-ups
15 m Overhead Walking Lunge @61/43kg
25/20 Row Calories
10 Strict Handstand Push-ups
30 Chest-to-bar Pull-ups
15m Front Rack Walking Lunge @61/43kg
25/20 Row Calories
15 Handstand Push-ups
45 Pull-ups
15m Back Rack Walking Lunge @61/43kg
25/20 Row Calories

Goal: sub 20 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
Pigeon Stretch, L 1:30/R 1:30
3x6 L/6 R Tempo Split Squats, pick load
3x6 Eccentric Barbell Rows, pick load
Banded Lat Stretch, L 1 min/R 1 min
3x6 Tempo Close Grip Push-ups

Eccentric Stiff Legged Deadlifts- 6 secs lowering
Tempo Split Squats- 3 secs down and up
Eccentric Barbell Rows- 6 secs lowering
Tempo Close Grip Push-ups- 3 secs down and up

C,
3 rounds for quality of:
15 Y-T-Ws

10-15 reps each position

Use Crossover Symmetry, mini bands or small plates.

Warm up
400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

A: Snatch pull+ hang power snatch + hang squat snatch
B: Power clean + push press+ split jerk
C: Emom 5’: power clean +3 STOH

3 x max reps strict toes to bar