15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

 

Conditioning…

3 rounds of:

 

2:00 ME Wall Walks**

 2:00 ME OH Walking Lunges 115/75#

 2:00 ME KB Swings 70/53lb

 1:00 Rest

 

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

Back Squat 1 Rm

Spend 20 minutes establishing a 1RM Back Squat

 

Conditioning…

"Anaconda"

21-15-9

Front Squats (135/95)

Kettlebell Swings (70/53)

400m Run

Iso-Stability..

1min Pillar hold

1min Alt. Reach Pillar

1min Side Plank (lt)

1min Side Plank (Rt)

1 min Dead Bug Hold

1 min 4 Way Dead Bug

Rest 30 sec between efforts

Then..

 

“TEDDY BEAR”

 

A bear sequence is one time through a power clean/front squat/shoulder to overhead/back squat/shoulder to overhead. You may drop the bar after every sequence.

 

“Baby Bear” (M:75#/W:55#)

 “Mama Bear” (M:95#/W:65#)

 “Papa Bear” (M:135#/W:95#)

 

Complete the following for time:

 

5 bear sequences / 5 burpees over the bar

 4 bear sequences / 10 burpees over the bar

 3 bear sequences / 15 burpees over the bar

 2 bear sequences / 20 burpees over the bar

 1 bear sequence / 25 burpees over the bar

 

*20 minute time cap

Spend 20 Minutes on Mobility and Iso-stability

Then..

"Strict Press Biathalon"

Run 800 Meters

21 Unbroken Strict Presses (95/65)

Run 800 Meters

18 Unbroken Strict Presses (95/65)

Run 800 Meters

15 Unbroken Strict Presse (95/65)

*200 Meter Penalty Run anytime the strict press is broken*

Team Wod Tuesday!

"Team DT"

Teams of 2, 5 rounds:

24 Deadlifts

18 Hang Power Cleans

12 Shoulder to Overhead

Barbell Rx - 155/105

Strength…

Deadlift 3RM

 

Conditioning..

5 rounds:

8 Strict Toes-to-Bar

12 Medicine ball cleans (20,14)

16 Overhead walking lunges w/medball (20/14)

Strength….

3,3,3,3,3 Over head squat

Work to a heavy load

Conditioning…

"Jackie"

1000 Meter Row

50 Thrusters (45)

30 Pull-Ups

Strength…

Strict press 3,3,3,3,3 start at 85% of your 5RM from 2 weeks ago

Increase load each set

Conditioning…

"Burner"

100 Double-Unders

50 Strict Presses (95/65)

* Every time you break the presses, 30 DU's

Spend 20 minutes on mobility and Iso-stability

Then…

"Eva"

5 rounds:

800 Meter Run

30 Kettlebell Swings (70/53)

30 Pull-Ups

Strength..

20 minutes to establish a 1RM Clean & Jerk

Conditioning..

Sprints

Complete a total of Ten 30 yard sprints EMOM.