Strength:
Part A.
Every minute, on the minute, for 3 minutes (3 sets):
Sots Press x 4
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2
Part B.
Every 90 seconds, for 15 minutes (10 sets):
C&J with a 2 second pause in split x 1 rep @ 80-85%
WOD:
ME set of unbroken Wallballs
3min rest
Then
Accessory work
Floor Press bottoms up kB (one hand at a time)
4×10/side
Strict ring rows
4×10
Skill:
Ring Mu’s
10min EMOM
Odd min: ME set of unbroken mu’s
Even min: 5 high box jumps
WOD:
400m run
75 DU’s
21 hspu’s
600m run
50 DU’s
15 hspu’s
800m run
25 DU’s
9 hspu’s
Strength:
Squats
Week 3 hatch cycle
Back squat – Based off bs 1rm
Every 2:30
1×8@65%
1×8@70%
1×6@80%
1×6@85%
Front squat
Every 2:00 – Based off fs 1rm
1×5@60%
1×5@70%
1×5@75%
1×5@80%
WOD:
7mins to complete
400m sprint
40 t2b
Remainder of time max burpee bar touch
* Score is total burpees
(5’8 and over go on tall bar)
