A) Strength: Deadlift 5 x 5 [add 5 to 15# from 2/11] or ~80-82.5%

B) Metcon: 4, 3 min AMRAP w/ 1 minute rest between; 5 275/185 deadlifts, 10 burpee box jumps 24”/20”, 20 du’s

Start the next AMRAP where you left off in the previous AMRAP

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk)

(3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%, 3x 75%

B) CF Metcon

A) Back Squat 5 x 5 @ 75%

B) CF Metcon

C) Push press, 3 x 5 @ 75%

A) Strength:
5 x 5 Push Press (+5-10 from 2/4) or ~75% of 1RM*
E2:00M for 10 min, think fast!
*same weight all 5 sets

B) Conditioning:
200 m run
21 single arm db thrusters 50-55# (tot)
21 c2b pull ups
200 m run

Warm-Up: 3 handstand attempts, 10 arm circles forward, 10 arm circles backward, 5 jumping squats, 10 seconds in the bottom of the squat, 4 planks to forearm, 50-meter high-knee skip, 50-meter carioca

Skill: hang power snatch

Partner wod: teams of 2, grab your sweetheart or ??;

Skill/focus: OHS

19 ohs 115#/80# for spicy or 95#/65# for medium

29 lunges 115#/80# or 95#/65# (back rack)

200 m gasser

19 push press 115#/80# or 95#/65#

A) CF Metcon

B) Lever progressions: https://gymnasticswod.com/content/levers-progression-pt1

A) Strength: 5 x 5 Front Squat @65% of your 1RM*

E2MOM; make them FAST!*

*be wise, we’re going up next week

B) Metcon: 20 – 15- 10 – 5 of KB swings 53#/35#, wall balls 20#/14#

Score: FS weight used and time

A) Snatch Complex: (Snatch, Below knee hang Snatch, above knee hang Snatch) Loading: 1x 60%, 1x 65%, 4 x 70%

B) Then, 2 x 6 OHS at last Snatch weight

C) Length of turf HS walk, 1 rope climb every time you come down

 

A) Strength: 5 x 5 Push Jerk @65% of your 1RM E2MOM*

B) Metcon: 3 RFT 6 S2O 135#/95#, 12 T2B, 6 S2O, 400 m run

Cap: 16 min

Score: pj weight used and time OR # rds + reps completed