Warm Up:

250M Row

Duck walk 30’

Walking Kicks 30’

Inchworm 30’

Lunge 30’

10 kip swings

Prep for WOD

WOD:

25 Min AMRAP

10 Thrusters (135/95)

20 Pull-ups

40 Deadlifts (135/95)

800 M Run

Embrace the grind on this one folks!

Scaling:

Bar weight -> as needed, but must use the same weight on DLs as on Thrusters

Run -> 1K row

Pull Ups -> Jumping Pull Ups -> Ring Row

Cool Down:

Reverse Hyperextensions – 2X30

Couch Stretch – 2 min per side

Warm Up:

100M Run

8 box step ups

100M Run

8 Box jumps

10 Burpees

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, strict press, front squat, high hang squat clean, Push Press, squat clean from above the knee, squat clean from shin, push jerk

S/S/S:

Clean w/2 sec pause at bottom of knee

2X75%, 2×80%, 1×85% Do 1 Jerk at the end of every set

Make sure you don’t lose tension when holding the bar at the knee for two seconds.

WOD:

Every 3 min for 15 Min

200m sprints

10 Box Jumps (30/24)

Any time left after box jumps is rest until the end of the 3 min.

Scaling:

Run -> 250M Row

BJ -> 26/22 -> 24/20

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Heel cord mash x 2 min per side

Warm Up:

500M Row

10 Back roll to V-sit

10 Squat to Stands

5 in-place inch worm

5 vertical jumps

Barbell Warm up*

* With an empty bar, and in Snatch grip perform 3 reps of: dip/shrug, dip/shrug/hi elbows/Muscle Snatch, Push Press behind the neck, OHS, High Hang Power Snatch, Deadlift from shin, Hang Power Snatch

WOD:

5 Rounds:

12 Snatch Deadlifts (135/95)

9 Hang Power Snatch (135/95)

6 OHS (135/95)

Think of this as the Snatch version of “DT”. Unless you can go unbroken, drop the bar at rep 11 of the Snatch grip DLs, rep 8 of the Hang Power Snatch, then hold on for all 6 OHS if you can

Scaling:

Bar weight -> As needed

Cool Down:

Back Roll to V-sit x15

Banded OH stretch – 2 min per side