Strength: Clean & Jerk 60%/2+1 70%/2+1 75%/2+1 80%/2+1 (85%/2+1)2 (90%/1)2 WOD: 2 Rounds: 21 OHS (95/65#) 21 C2B Pull-ups 21 Power Snatch (95/65#) 21 Over-the-Bar Burpees SC: (75/55), Pull-ups, (75/55) Fit: 2 RDS 11 FS (65/35) 11 Ring Rows 11 Power Snatch (65/35) 11 Burpees
1. Run Conditioning 6-5-4-3-2-1 Minutes running *Rest 1/2 the time of each working set 2. Burner Conditioning 5RFT: 10 1-Arm KB Snatch (70/53#) 10 Box Jump-overs (24/20″) SC: (53/35) Fit: 10 KBS (26/18), 10 Step-ups (20)
Strength: Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/2)2 Stamina Conditioning EMOMx12: Odd: 6 TTB + 6 OHS (95/65#) Even: 6 TTB + 6 Thrusters (95/65#) SC: Odd: 12 Knee-ups + 6 OHS (75/55) Even: 12 Knee-ups + 6 Thrusters (75/55) Fit: Odd: 10 ABMSU + 5 Front Squat (65/35) Even: 10 ABMSU
Strength: Front Squat 60%/3 70%/3 75%/3 80%/3 (85%/3)4 WOD: 3RFT: 30 Power Cleans (135/95#) 30 Wallballs (20/14#) 30 Calorie Row SC: (115/75), (14/10) Fit: (65/35), 20 Air Squats,15 Cal Row
Strength: 1. Snatch 60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 WOD: “The Seven” 7 Rounds: 7 Handstand Push-ups 7 Thrusters (135/95#) 7 K2E 7 Deadlifts (245/175) 7 Burpees 7 Kettlebell swings (70/53) 7 Pull-ups SC: (95/65), Knee-ups, (185/135), (53/35) Fit: 4 RDS, HRPU, (65/35), ABMSU, (135/95), (26/18), Ring Rows
AMRAP 30: Teams of 3: 12 Calorie Row 12 Power Snatch (95/65#) 12 Wallballs (20/14#) 12 T2B *Full rounds, then change partners SC: (75/55), (14/10), 24 Knee-ups
Strength: Clean & Jerk 60%/2 65%/2 70%/2 Clean Pull (80%/3)3 Big Clean Complex 6 Sets of the following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang
Run Conditioning Run 15 minutes nonstop Gymnastics Conditioning For time: 50 Strict Pull-ups Scaled/fit: 50 strict ring rows
Conditioning “Marston” AMRAP 20: 1 Deadlift (405/285#) 10 T2B 15 Barbell Burpees Scaled: 275/185, 20 knee ups, 15 barbell burpees Fit: 185/135, 20 ABMSU, 10 barbell burpees Gymnastics Conditioning For time: 50 HSPU Scaled/Fit: 50 push-ups for time
Partner WOD! For time: 60 Hang Squat Cleans (95/65) 60 HSPU 60 Thrusters (95/65) 60 Box Jumps Overs (24/20) 60 Overhead Squats (95/65) 60 Pull-ups SC: (75/55), HRPU, Ring Row
