Part 2

For time:

10 Hang power cleans, 95-75/65-55,

25 DU’s/75 singles

9 Hang Power Cleans,

25 DU’s/75 singles

8 Hang Power Cleans,

25 DU’s/75 singles

7 Hang Power Cleans,

25 DU’s/75 singles

6 Hang Power Cleans,

25 DU’s/75 singles

5 Hang Power Cleans,

25 DU’s/75 singles

4 Hang Power Cleans,

25 DU’s/ 75 singles

3 Hang Power Cleans,

25 DU’s/ 75 singles

2 Hang Power Cleans,

25 DU’s/ 75 singles

1 Hang Power Cleans,

25 DU’s/ 75 singles

Extra (optional post wod):

4×3 weighted chin-up @ last weeks 3RM pull-up weight, drop immediately from the bar and perform a ME UB Chin-ups. Rest 2-3 min between sets

Part 2

For time:

10 Hang power cleans, 135-155/105-95,

25 DU’s,

9 Hang Power Cleans,

25 DU’s,

8 Hang Power Cleans,

25 DU’s,

7 Hang Power Cleans,

25 DU’s,

6 Hang Power Cleans,

25 DU’s,

5 Hang Power Cleans,

25 DU’s,

4 Hang Power Cleans,

25 DU’s,

3 Hang Power Cleans,

25 DU’s,

2 Hang Power Cleans,

25 DU’s,

1 Hang Power Cleans,

25 DU’s

Extra (optional post wod):

4×3 weighted chin-up @ last weeks 3RM pull-up weight, drop immediately from the bar and perform a ME UB Chin-ups. Rest 2-3 min between sets

Part 2

18 minute AMRAP of:

400m run,

21 Kettlebell Swings 35/25

12 pull-ups or 12 shoulder press or 6 ring rows & 6 negative pulls w 3 sec count coming down

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure

Part 2

6 Rds

16 calorie row

12 kettlebell swings at 53-70/53-35

8 strict pull ups

Extra (optional Post WOD):

Practice Bar MU’s: Complete a total of 20 reps for quality, not for time. Drop from the bar before failure.

Rest Day:

Practice Snatch Balance

Or

Make-up WOD

or

8 min AMRAP of: 15 cal row, 7 Power Snatches, 115/85

Part 2

2 min AMRAP, 1 min rest between x 5 sets of: 10 Deadlifts, 115-95/95-75, 10 TTB or 10 knees to elbow or 20 V-Ups

Extra (optional post wod):

EMOM x 4 min perform 5 Front Squats @ 50% of 1RM *on the last set perform as many reps as possible, sell out.

Part 2

2 min AMRAP, 1 min rest between x 5 sets of: 5 Deadlifts, 225/155, 10 strict TTB

Extra (optional post wod):

EMOM x 4 min perform 4 Front Squats @ 80% of 1RM *on the last set perform as many reps as possible, sell out.

Weighted Push-ups to 3 RM within 10 mins.

Part 2

A.      Sets of unbroken strict pulls(can be weighted) or weighted pull ups to accumulate 50-60

B.      Sets off unbroken kipping pull ups to accumulate 50-60

C.      Pull Up Drills/Progressions

3(3×10)

·         Negative pull-ups

·         Weighted ring rows

·         Weighted Dips

Work up to a 3 RM weighted pull-up within 10 min.

Part 2

EMOM perform:

Max Effort Unbroken sets of MU’s until 40 reps are completed.

For time:

100 DU’s/300 singles

20 Burpees

25 Power Cleans, 75-95/55-66

30 pull-ups

40 Wall-ball shots 14/10

100 DU’s/300 singles

Extra (optional post wod):

EMOM x 8 min –

Odd: 1-2 perfect rope climbs, Even: :30 of ME ring push-ups

For time:

50 heavy rope singles

20 dumbbell Burpees

25 Power Cleans, 135-155/115-95

30 strict pull-ups

40 Wall-ball shots 20/14 (rx+ 20 2 for 1s)

50 heave rope singles

Extra (optional post wod):

EMOM x 8 min –

Odd: 1-2 perfect rope climbs, Even: :30 of ME ring push-ups

5 rounds for reps:

1:00 ME Shuttle Run (in 50 ft. increments-run it like a “suicide”),

1:00 rest,

1:00 ME row for calories,

1:00 rest

Part 2

EMOM x 4 min perform 5 Front Squats @ 50-60% of 1RM *on the last set perform as many reps as possible, sell out.

Extra (optional Post WOD):

5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets)

EMOM x 4 min perform 5 Front Squats @ 75-80% of 1RM

*on the last set perform as many reps as possible, sell out.

Part 2

5 rounds for reps: 1:00 ME Shuttle Run (in 50′ increments-run it like a “suicide”)

1:00 rest

1:00 ME row for calories

1:00 rest

Extra (optional Post WOD):

5 x 10 Alternating weighted pistols for quality (use a KB if possible, rest as needed between sets)