CLEAN + 2 FRONT SQUATS
START AT 705 OF 1RM. INCREASE 5-10LBS EACH WEEK

4 SETS

SKILL:

3XME STRICT PULL UPS INTO KIPPING PULL UPS W/O COMING OFF THE BAR
REST 60 SEC

WOD:

1 K ROW (ALL OUT)

REST 3 MIN

8 MIN AMRAP
5 DEADLIFT 275/185#
10 HSPU
15 AB MAT SIT UPS

SOTS PRESS
Select a weight to challenge positions. Pause for 3 seconds at the bottom of the squat with the bar locked overhead. Target 2kg increase / week if work sets are above 40kg Target 1kg increase / week if work sets are below 40kg

4×3

WOD:

For time:

Run 400m
20 HSPU
Run 400m
30 T2B
Run 400m
50 KB Snatches 53/35# (25 per hand)

CLEAN + HANG CLEAN BELOW THE KNEE

Start at 65% of 1RM CJ. Stay in control and as you lower the bar, keep the arms relaxed and try to feel the bar. Target 5kg increase / week if single is above 120kg Target 2.5kg increase / week if single is below 120kg

4×3

WOD :

ISABEL

30 SNATCHES FOR TIME 135 / 95#

PAUSE FRONT SQUAT
Start at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg

4×2

SKILL:

3x<ME strict pull uppps into kipping pull ups without dropping off the bar

WOD:

For time:

100 Bar Facing Burpees*

*Every odd minute (beginning at 1:00) – 3 Ground to Overhead @ 135/95#

borrowed from the outlawway