What’s New

Strength:

A.
Every minute, on the minute, for 3 minutes (3 sets):

Sots Press from Receiving Position x 5 reps
*Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):

Tall Clean x 2 reps
*Build over the course of the three sets.

*These are meant to be warmup / positional exercises, not meant to go “heavy” on them.

B.
Every 90 seconds, for 9 minutes (6 sets):

Slow pull clean and jerk
*Set 1 = 2 reps @ 65% of 1-RM C&J
*Set 2 = 2 reps @ 70% of 1-RM
*Sets 3-4 = 2 reps @ 75% of 1-RM
*Set 5-6 = 1 rep @ 80% of 1-RM

(Perform a regular clean, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

C.
Every 2:30, for 12:30 (5 sets):

Front Squat
*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85-90%
*Set 4 = 4 reps @ 80-85%:
*Set 5 = MAX repetitions at 88%

*Note: Set 5 – Load up 88% and perform as many reps as possible!

Skill:

Every 90secs for 5 rounds:
3-6 ring mu’s

* Mod – 3 strict ring pull-ups, 3 ring swings, 3 dips or
3 pull-ups, 3 beat swings, 3 ring dips

WOD:

800m run
40 KB swings 53/35
20 burpees
10 hspu’s

- Rest 2mins -

10 hspu’s
20 burpees
40 kB swings 53/35
800m run

Midline:

100 abmat sit-ups

Strength:

4 sets:

Kickstand deadlifts 10/side
Deficit push-ups 10-20 (hands on 45’s)
* keep push ups to unbroken sets

WOD:

4 rounds
Every 3:30
400m run
12 deadlifts 225/155
Remainder of time max t2b

* score is T2B

Midline:

3 rounds
10/side shoulder to hip trunk rotations
30 sec plate carry (plate in front & off body)