S/S/S:

Clean and Jerk from blocks(right above knee)

2×2 @ 70%

2 @ 75%

Based on 1RM set 11Sept

Video courtesy of Doug Chapman.  So, similar to the snatch from the blocks, set the blocks up so the bar is right above your knee. Get the shins vertical, pull the bar into the body, when the bar is about pocket height, explosively extend and drop under. Stand up, reset the body for the Jerk.

WOD:

4 Rounds:

4 Power Cleans (185/130)

8 Chest to Bar Pull Ups

Four 20yd shuttle sprints

For the shuttle sprints, start at the white line, run to the 20yd mark, touch that mark with your right hand, run back to the white line, touch with your left hand, run back to 20 yd mark, touch with right hand, run back to white line.

Scaling Options:

PC – as needed

C2B Pull Ups – Chin above pull up.  If can’t do those, go Jumping Pull Ups.

X-tra:

3 Rounds not for time:

15 GHD sit ups

15 Reverse Hyperextensions (use light weight)

Focus on form, not speed

Pigeon pose on box x 2 min per side

Keg drill – 5 min

Video courtesy of CrossFit HQ.  Keg Drill

S/S/S:

Sumo Deadlift

5×3

Increase weight each set

Shorter rep range, so goal is to push for higher weight than your sets of five from when you did 5×5 and 3×5.

WOD:

EMOM for 12 min

Min 1,4, 7,10 – Ring Dips (10/8 reps)

Min 2, 5, 8, 11 – 4 Alt Pistols

Min 3, 6, 9, 12 – False Grip  Pull Ups (6/4 reps)

Scaling Options:

Ring Dips – box dips

Pistols – banded or to target

False grip pull ups – false grip holds (15/10 sec)

X-tra:

10 min Muscle Up practice either ring or bar.

Work technique.  If you have them, try stringing reps.  If you don’t have them, work progressions.

Dual banded hamstring stretch x 2 min per side

Video courtesy of Barbell Shrugged