​Strength
5 Rounds
Build to a heavy Snatch complex
1 – Pocket
1 – Hang
1 – Floor
 
Then…
“Kickstand”
AMRAP 15:
40/30 Calorie Row
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Plyo Push Ups
 

This month we are taking a break from Wendler and will be playing around with some different percentages and rep schemes based off of your new 1RM we achieved last week. We will be using a different linear progression system I have personally used in the past with great results. Hopefully it will change the stimulus enough to see a better result while breaking the monotony of Wendler for a moment. Im sure you will find it very challenging! Let me know how you like it! Enjoy!

​Strength
Back Squat – 4x4 @ 70% of 1RM
                      2x2 @ 80%
                      1x8 @ 70%
Then…
Complete 4 rounds for time of:
•5 Front Squats (M:135#/W:95#)
•10 Pull-ups
•15 Single Arm KB Swings

​Find a 1 rep max Deadlift.
 
Then…
 
“The Running Dead”
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders

​Find a 1 rep max Strict press.
 
Then…
 
“Front Nine” 
AMRAP 18:
18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9  Goblet Squats (53’s/35’s)

5 Rounds

Building to a Heavy:

3-Position Power Clean*
*Pocket, Above the Knee, Floor
 
Then…
 
 
Complete 3 rounds for time of

• 3 Power Snatch Grip Deadlifts (M:105#/W:75#)
• 5 Power Snatches
• 7 Overhead Squats
• 400m Run

*16 minute time cap
​

​Spend 20 minutes establishing a new 1 rep max back squat.
 
Then…
 
"Thunder Clap"
100 Double-Under Buy-In
21-15-9:
Kettlebell Swings (70/53)
Burpees
100 Double-Under Cash-Out

​Deadlift 5x10 @ 60% of training max (90% of 1RM)
 
"K-Train"
AMRAP 12:
50 Burpees over the Bar
30 2 for 1 Wall ball
10 Muscle-Ups

​Push Press 5x5 Work to load
 
 
Then…
 
"Gulch"
7 rounds:
7 Chest to Bar Pull-Ups
7 Push Jerks (155/105)
7 Burpees

​Spend 20 minutes on Mobiity and iso- stability
 
Then…
 
Team Wod Wednesday!
Team WOD:
20:00 AMRAP
10 Med Ball Sit-ups (facing each other w/a box in the middle)
20 Alternating Box Jumps
10 Partner Wall balls
20 Alternating  Burpees
In pairs, each of you completes the number of reps.

​“Knee Deep”

Building to a Heavy:

3-Position Power Snatch*
*Pockes, Above the Knee, Floor
 
Cashout:

EMOMx 12:
A) 40s Max Strict Pull-ups
B) 40s Max Hollow Rocks
C) 40s Max Strict HSPU