ALL SETS % OF HEAVY SINGLE

Power Snatch 3r HS

Power Snatch 5×3 @83%

DB Snatch ME

F Squat 3×5,5,5+ @93%

DBL KBL RDL @33X1 3×12

Strict HSPU 3×30 sec ME

 

WOD

For Time: (20min time cap)

50 Push Press, 115/75

30 FR Walking Lunge, 115/75

50 HSPU

30 FR Walking Lunge

50 Push Up

30 FR Walking Lunge

 

5 rounds

bike: ride 1:00, rest 5:00

 

Back+ Ab

5 rounds

5 Verticle Dragon Flag

60 Arch Body Rock

ALL SETS % OF HEAVY SINGLE

Power Clean + Power Jerk 1+3r HS

Power Clean & Power Jerk 5×1+3 @83%

Muscle Clean 10r @50%

Front Squat 4×5,5,5+@93% (of 1RM FS)

Bench Press 4×6 @86% (of 1RM BP)

3 rounds:

Run 800 m

Recover 200 m

 

Bike 20min (Airbike)

5 rounds

15 Reverse Hyper (weighted/banded)

60 Hollow Body Rock

A.M

Lifting

ALL SETS % OF HS

Power Snatch + Hang Snatch (knee) 1+1r HS

Power Snatch + Hang Snatch (knee) 5×1+1 @83% (across)

Muscle Snatch 15r @50% F/B Squat 4×5,5,5+@93%

 

P.M

WOD

EMOM 5′

Clean + Jerk 2+2

EMOM 5′

Clean + Jerk 1+2

EMOM 5′ Clean + Jerk 1+1

then
21-15-9
Hang Clean
Front Squat
Bar Facing Burpees

 

Engine

3 rounds

bike 4 minutes, rest :90 minutes

 

Back+ Ab

5 rounds

5 Verticle Dragon Flag 60 Arch Body Rock