Tempo clean and jerk2-2-2-2-2:03 pause at just below the knee to start each rep WOD3 rounds400m run10 thrusters 95/65, 115/80elite5 c2b pullups, muscle ups elite
Partner WOD5 rounds40 wallballs 20/1420 pullups10 ground to overhead 155/105 *alternate singles with your partner, choose a heavier weight if needed. **divide wallballs and pullups up anyway you like.
15 minutes to work on a 3 position Power snatch. Hip, knee, floor “21.2” For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee...
Back squats3 x 5 WOD 13 min AMRAP15/12 bike or row or 200m run10 hollow rocks15 hand release pushups20 air squats Immediately into 13 min AMRAP15/12 bike or row or 200m run5 HSPUs10 sit-ups10 deadlifts 135/95
Tempo work Alternating single arm dB bench press3×5/arm 3 sec down, 3 sec up*one arm is extended while other arm works Inverted Row3×6 3 sec down, 3 sec up WOD3 rounds400m run or 20/17 cal bike or row10 hang power cleans 135/95...
3 sets each side ofSingle arm dB or kb carryOverhead 100ftFront rack 100ftFarmer 4 roundsMin 1 – dB or kb snatch 50/35Min 2 – DUsMin 3 – sit-upsMin 4 – rest
Tempo workSplit stance deadlift (3 sec down &3 sec up)3×6 each leg Single arm dumbbell rowOne arm holds the weight at your chest while the other arm works3×6 each arm Ring dip3 sec down and 3 seconds up3×3*use legs for...