For Load:
5 rounds of:
1 Power Clean + 2 Front Squats
These are not Squat Cleans…Power Cleans. If you cannot catch and control in the power position, you are too heavy. Rest as needed between rounds.
~then~
4 rounds for time:
10 Hang Power Cleans, 50% of above load
15 Box Jump, 24/20
20 Knees to elbow
For 20 minutes, complete the following:
10 rounds of:
3 Snatches, 135/95
15 Wall-balls, 20/14
For the remainder of the 20 mins, “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Tabata:
Close-grip push-up
Sit-ups
Air Squats
Supermans
Ring push-ups
The above exercises will be performed using the Tabata Interval Method (20 secs of work followed by 10 secs of rest for 8 rounds). Athletes will complete all 8 rounds before moving to the next exercise. There will be a 1 minute rest period between rounds.
Establish a 3 rep max on Deadlift
~then~
AMRAP in 12 mins of:
10 Deadlift
20 Kettlebell swings, 53/35
30 Double-unders
Note: Use 50% of your deadlift 3RM for your AMRAP load.
5 Rounds for Load (Power Clean Complex):
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
The 15 reps are to be completed unbroken each round. Rest as needed between rounds.
10 minutes of:
Muscle-up practice or Pull-up practice or Kipping Practice
~then~
3 Rounds for time:
10 Burpees
20 Pull ups
~then~
50 step-ups, 95/65
For Load:
Shoulder Press, 1-1-1-1-1
Push Press, 3-3-3-3-3
Push Jerk, 5-5-5-5-5
The intent for this WOD is to complete the SP, PP, PJ as a complex (NO SPLIT JERK). Once you unrack the bar, complete 1 Shoulder Press, 3 Push Press & 5 Push Jerk before racking the weight (unbroken). Increase the load between rounds and go as heavy as possible. The goal is to get as close to your Shoulder Press 1 rep max as possible without failing. Rest 3-5 minutes between each round. If you complete this WOD in 10 mins, you did it wrong.
Additional work if time permitted:
3 rounds of:
Hand-stand holds (max time)
