Sunday Funday

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Teams of 2

For time — “Shake it off”

300m row

25  hang Power Cleans 155/105#

600m row

30 Shoulder to Overhead 155/105#

850m row

75 pullups

1100m row

100 wall balls

Team Saturday

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Back Squat

Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.
WOD
 Partner WOD:
4 rounds of: 5 min max effort, 1 min rest of:
Partner A – row for calories, Partner B – AMRAP of 4 push ups, 8 T2B, 16 double unders Partners switch after the 1 min rest and pick up the AMRAP where your partner left off.

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Clean

Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.
Then drop down to 60% of your heaviest clean of today and perform the following:
4×3 Power Clean to Push Press
WOD:

21-15-9 reps
Box Jumps 24/20
deadlift 225/155#
kb swing 53/35#

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Front Squat

4 sets of 2 @ 80% of your 1RM Front Squat. Explosive Bounce. Level load across all sets. Linear progression each week. Target a 10kg increase each week if your working sets are above 120kg. Target a 5kg increase each week if your working sets are below 120kg.

WOD:

90 sec all out row for distance

90 sec rest

90 sec all out dbl unders

90 sec rest

90 sec all out burpees

90 sec rest

x 2 rounds

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Barbell Wod

then:

1 min ME pull ups

rest 30sec

1 min ME kb Snatches 53/35

rest 30sec

1 min ME Dbl unders

rest 30sec

1 min ME OHS 95/65

rest 30sec

3 rounds for total reps

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Snatch

6 sets of 1 @ 85% of your 1RM Snatch. Level load across all sets. Linear progression each week ONLY IF YOU MAKE 5/6 ATTEMPTS. Target a 5kg increase each week if your working sets are above 100kg. Target a 2.5kg increase each week if your working sets are below 100kg.

WOD:

12 min Amrap:

5 OHS 135/95#

10 T2B

15 Box Jumps

 

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Back Squat

Start by working to 90% of your 1RM Back Squat. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 90% is above 150kg. Drop set at 20kg down if your 90% is below 150kg. Linear progression each week. Target a 10kg increase each week if your 90% is above 150kg. Target a 5kg increase each week if your 90% is below 150kg.

Deadlift

Work to a 3RM. Then, 1 drop set of 5 reps. Drop set at 30kg down if your 3RM is above 180kg. Drop set at 20kg down if your 3RM is below 180kg. Linear progression each week. Target a 10kg increase each week if your 3RM is above 180kg. Target a 5kg increase each week if your 3RM is below 180kg.

“Grace”

30 Power Clean and jerks 135/95#

rest 2 min

1k row for time