Strength:
Part A
3min EMOM
5 clean grip sots press
Part B
3min EMOM
3 tall cleans
Part C
Every 90 seconds, for 12 minutes (8 sets):
Clean+jerk+Jerk x 1 rep
*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%
*Sets 6-8 = @ 80%
2 sec pause in catch position of jerk
WOD:
3x
1min Max DU’s
1min Max push-ups
1min Max sit-ups
* Score is total reps
Skill:
10min EMOM
Even 3-5 bar mu’s
Odd 5-8 hspu’s
* Mod 5-8 c2b or pu’s
* Mod abmat/pike or regular push-ups
WOD:
500m row
Run to 15th
400m row
Run to 14th
300m row
Run to 13th
200m row
Run to 12th
100m row
Run to 11th
Strength:
Back squat
Using the 3 rep max you found 5 weeks ago
Every 90secs
Set 1: 4 reps @ 90%
Set 2: 3 reps @ 95%
Set 3: 2 reps @ 100%
Set 4: 2 reps @ 103%
Set 5: 1 reps @105%
Set 6: 1 rep @ 108%+
WOD:
100 dB box step overs
* box – 24/20 DB – 50/35 (1 dB hold however you like)
* Every minute on the minute starting at 0:00 3 dB thrusters each side (6 total)
