Leave a Comment

10 Rounds of:
1:00 3 Snatch + 3 OHS 75/55
1:00 off

Rest 5:00

10 Rounds of:
1:00 Row for Calories
1:00 off

Rest 5:00

10 Rounds of:
1:00 Sets of 5 UB HSPU
1:00 off

+

100 Hollow Rocks for time

Leave a Comment

Optional AM Aerobic Work:
30 min. @ Z2 pace:
After every 500m Row complete
60m Farmers Carry @ 2/1.5
A.  Clean and Jerk
70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1

B.  Bench Press
Work up to 90% of best 5RM x 3 x 5

+

EMOTM 20:
1st min: 5 front squats @ 60-75% of 1RM
2nd min: 4-7 kipping handstand push-ups to deficit – tough
3rd min: 3-5 strict chest-to-bar pull-ups – add weight if possible
4th min: 10s airdyne @ 100%

Post: Rotator and Prevention

Leave a Comment

Optional AM Cyclical Work
30 min. Z1 Run or Row
*Not longer in time, try to go a little farther
A. Hang Snatch from Mid-thigh
70% for 1 x 3, 80% for 1 x 2, 85% for 1 x 1, 88% for 1 x 1

B. Back Squat
Work up to 90% of best 5RM x 3 x 5

+

Interval Training
3 x 500m Row, rest 2:00
Rest 5:00
3 x 500m Row, rest 2:00

Post:  4 x 10e Paloff Presses, 2s hold

Leave a Comment

60 min. Hike or sustained activity
of your choice. Can be before or
after Comp WOD but prefer after

A.  Deadlift
4 x 5 @ 90% of last weeks 5RM

B.  Strict Press
4 x 3 @ 90% of last weeks 3RM

+

2 rounds for time:
10 deadlifts, 315/225
20 deficit handstand push-ups, 4.5″/3″ deficit
30 front squats, 95/65
Post: Abs and Swole Sesh