A) Oly: Power clean; 5 sets of 3 @ 80%, or 3RM reset (not rest) between reps, no touch and go

B)

6 HPC

10 Front rack lunges (total)

12 pull ups

12min AMRAP RX+ (145/105), RX (120 / 85)

A) Strength: Back Squat: 3 sets of 5 @ 90% of 5RM, if no 5rm, find a 5RM

B) Metcon: JT:

21-15-9

HSPU

Ring Dips

Pushups

20min cap

Score: 5RM, time

In teams of 2, 1 working, 1 resting - 4 minutes at each station, 1 minute rest between stations.

60m beanbag shuttle sprint

Rope climbs

10 med ball push-ups

15 swings (53/35)

Plate pushes (45/25)

Clean – 10 min E2MOM, 2 reps @ 80% of 1rm

With a partner, 1:1 working on the same bar, alternating rounds (partner 1 completes 1 C & J, partner 2 completes 1, partner 1 completes 2 reps, partner 2 completes 2 reps…):

Three total rounds

Bench: 16 min E2MOM - 3 x 2 reps @ 70-75%, 5 x 3 reps @ 80%

Then

9 min AMRAP:

5 deadlift 295/205

12 alt pistols

Post: Weight and rounds plus reps

Snatch – starting at 60% of 1rm, 3-2-2-1-1-1

Then

7 min AMRAP of:

3-6-9-12-15…

Power Clean (155/105)

Shoulder to OH

Post: Weight and total reps

Karyn came to CF Jaguar almost 3 years ago with a great runner’s background.  She initially excelled in all workouts with running; her main focus was to become stronger.  And that she did. . .

10 min EMOM:

EITHER

5-10 strict HSPU

3 controlled negatives*

Then

Partner WOD – This entire WOD is 1:1

EACH partner runs 400m (one at a time)

50 box jumps