Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
https://youtu.be/qQhCDDn0vJI
-Pick a weight heavier than you used on Wednesday for tall cleans.
-Perform 1 tall clean then 2 split jerks. The split jerks should feel very light.
6 minute AMRAP:
3 Wall Walks – PERFECT TECHNIQUE
6 KB Snatches Left 53/35
6 KB Snatches Right 53/35
21-15-9
Box Jumps 30 / 24
Med Ball Situps 20/14
21-15-9
Thrusters, 95# / 65#
Pull-ups
7 minute AMRAP of:
5 box jumps 30/24
3 squat cleans 225/145
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75/55
50 box dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75/55
75 sit-ups
5 rope climbs, 15-ft. rope
5 rounds for time of:
400′ farmers carry
20 deficit push-ups, hands on dbs/kbs
10 push jerks
Use 2x 50/35 dbs or 2x 53/35 kbs
1 mile partner run with medball 20/14
In a group of 3:
2 rounds for time:
100 pull-ups
80 Sit-ups
60 single-leg squats, alternating
40-cal. row
20 push presses, 2x DBs (50s/35s)
Partner 1 works through the WOD
Partner 2 runs 400m
Partner 3 rests
Rotate each time partner 2 returns
