5 Rounds
20 Med ball cleans
20 Sit-ups
200m Med ball run
(20/14)
Time cap: 18 Minutes
10 Minutes
Pistol Practice
Spend time in the bottom of the pistol working on strength, flexibility and balance for hitting depth
With a partner
800m Run
Then,
10 Rounds
10 DB Snatch (50/35)
5 Burpees
Time cap: 15 Minutes
– Both partners run the 800 together
– Trading full rounds on the couplet you go I go (5 each)
– Rest 2 minutes before part B, if you finish early you get extra rest, B starts at 17min for everybody
With a partner
800m Run
Then,
10 Rounds
5 Box Jumps (24″/20″)
5 Dips
Time cap: 15 Minutes
– Both partners run the 800 together
– Trading full rounds on the couplet you go I go (5 each)
Ascending in load.
400m Farmer Carry
Go heavy.
With a partner
30 Minute AMRAP
10 Cal Bike
50 Double under
* Partner rows 500m
Rower is the pacer, switching every 500m and pick up the AMRAP where left off
Focus:
Driving knees out
Overhead position
A: Warmup/stretching
B: Snatch deadlift (light. focus on knees out, keeping bar close above knee with lats)
5×3 snatch segment deadlift (pause below knee, above knee, power position)
C: Snatch complex 1 (ascending in weight with good mechanics)
6×2 snatch deadlift + power snatch (knees!)
D: snatch complex 2
6×1 hang power snatch + hang squat snatch (overhead!)
E: Press in snatch (SOTS press)
3×8
F: WOD
Snatch 75/55
Medball sit-up
5, 10, 15, 20…
10 min time cap
5 Rounds
5 Deadlifts (275/185)
10 Burpees
Time cap: 10 Minutes
10 Minutes
Practice Inversions
– Kick up to wall, beginner
– Strict/Kip technique HSPU, intermediate
– Deficit, advanced
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes
Swings are overhead.
10 Minutes
Practice Ring Muscle-ups
– Progress to feet forward on low ring
– Stringing together reps on high ring
Focus:
Drive with the legs
Catch securely.. then stand
A: Warmup/stretching
B: The 5 points of the split jerk
Set-up
Dip
Drive
Split
Catch & Recovery
C: Split Jerk from the Rack
5×3 ascending in load up to 50% 1 RM
D: Clean complex (Drive with legs!)
8×1 clean pull (x2) + clean
E: Clean & split jerk
5×1 clean & split jerk
F: WOD
21-15-9 rower/bike calories
12-9-6 clean & split jerk 95/65
10 min time cap
