WOD
4 Sets For Time
A. 8 KB Snatch/arm 53/35lbs
B. 8 Burpee Box Jumps 24/20"
C. 20/16 Cal Row
D. 16 Wall Balls 20/14
E. 16 Single Arm KB Overhead Walking Lunge (8/arm)
rest walk 2mins
Set 1 - ABCDE
Warm up (1-2 rds)
25 Banded Face Pulls
12/12 Hi to Lo 1/2 Kneeling chops (Red Band)
25 Banded Skull Crusher/Tricep Extension
12/12 Lo to Hi 1/2 Kneeling chops
Strength
3x
5-7 deadlifts @3030
3-4 Nordic curls
5 vertical jumps
3x
6 “1 1/4” landmine squat
5 strict pull ups + :20 knee tuck isometric hold (advanced) hold
on parallettes
WOD
10-8-6-4-2
Strength
4x
6-8 "1 1/4" Back Squat (:03 Tempo Down on first rep)
2/2 Mixed Grip Pull Up (4 Total)*
*Weighted if possible
WOD
4 Sets
A: 12 DB Power Cleans (from the ground)
B: 12 DB Step Ups (6/6)
Oly
Every 1:15 x.5
Pausing Power Clean (Pause above knee then Power Clean)
Hang Clean Pull
Hang Power Clean
Hang Clean
Rest 2:00
Every 1:15 x 5
Clean Pull from Floor
Power Clean
Ankle & Knee Pre Hab
2 Sets
20 Tibialis Raises
20 KOT Calf Raise
10 Hanging Knee Raise + :10 Hold @ end of last rep
4 Rounds
:60s AAB @ hard but Sustainable Pace*
50yd Front Rack KB Carry
Rest :60
Strength
4 Sets
6 BB Sumo Deadlift @2121
15/each leg foot elevated SL Hip Bridge
3 Sets
8 Elevated KB Sumo Deadlift
10/10 Staggered stance BB Good morning
AMRAP 8:00
30/20 Calorie Bike (Buy In)
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