WEIGHTLIFTING (7 am)

Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3

WOD (8 am)

AMRAP in 15 mins of:
Sprint (100 m)
10 Wall ball, 20/14
10 Box Jump, 30/24
10 Hand-release push up

WEIGHTLIFTING

REST DAY

STRENGTH

15 mins to establish a Clean & Jerk Heavy Single

On the minute for 10 mins
3 Clean and Power Jerk, 65% of HS

CONDITIONING

3 Rounds for time:
10 Deadlift (sumo), HS from above
Run 400 meters

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 5 x 3; 2-3% heavier than last week

Add weight from week 3 to the high-pulls and clean & jerk complex.

CONDITIONING

In addition to “General Warm-up”, warm-up with 2 rounds of
7 burpees, 6 sit-ups, 5 KBS, 4 Pull ups, 3 HSPU

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 53/35
40 Pull-ups
30 Handstand push-ups

For Kipping Handstand Push Ups, the athlete should assume an upside down sitting position so that the soles of the feet are pointed at the ceiling, the hands are in the peripheral vision and mid line is stable.

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip,finish) + snatch – (2+1) x 3 sets
Snatch – 70% x 3 x 5
Snatch pull – 80%x3, 85%x3, 90%x3
Snatch push press + OHS – 5 x 2+1

Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.

STRENGTH

Split Press, 5-5-5-5-5

CONDITIONING

4 Rounds for time of:

50 Double Unders
5 Shoulder-to-Overhead, 135/85

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3

STRENGTH

5 rounds for load:
Power Clean + Front Squat + Clean

Back Squat, 7-7-7+
These are percentage based squats. Percentages will be on the whiteboard.

CONDITIONING

21-15-9 reps for time of:
Kettlebell Swing, 53/35
Knees-to-elbow

WEIGHTLIFTING (7am)

Your choice of warm-up series x 3 sets
Snatch – (75%x2, 80%x1, 85%x1) x 2
Clean & jerk – (75%x2, 80%x1, 85%x1) x 2
Pause back squat (3 sec pause) – 3 x 2 with last week’s weight

WOD (8am)

Complete for time:

“BEAU”

Row 2.1 Kilometers
27 Clean & Jerk, 135/85
6 Muscle ups
13 Handstand push ups

Beau Williams, son of Josh and Lainee Williams was born on 30 April 2013. He was born prematurely at 27 weeks 6 days at 2 lbs 1 oz and was 13 1/2 inches long. Beau is currently at Woman’s Hospital in the NICU and doing very well. Please keep the Williams family in your thoughts.

WEIGHTLIFTING

REST DAY

Strength WOD

Power Snatch, 15 mins to build to a Heavy Single

Every minute on the minute for 15 mins.

2 Hang Power Snatch @ 65% of HS

Every 30 secs for 5 mins.

3 Snatch-grip deadlift @ HS