WOD

Strength: Complete Missed Lift.

MetCon:
15min AMRAP
– 20 Jumping Lunges
– Stairs run
– 7 burpee pullup

Strength: Deadlift
A) Deadlift 5*5*EW
B+C) Deadlift 2*5*95% 5RM; +5*95% 5RM
D+E) Deadlift (T&G) 2*5*95% 5RM; +5*95% 5RM
(quality reps only!)

MetCon: 2010 Games event 2

7 rounds for time of:

3 cleans (92.5/60 kg)

4 handstand push-ups (Ring HSPU for men)

18 minute cap

*Ask Coach for MOD. *Scale Ring HSPU By ability: Strict 15kg bumper Plate deficit strict HSPU/Strict HSPU/Kipping HSPU/RING PU *3

Olympic weightlifting:

1. Hang clean (Clean from blocks): 2x3x75% | 3x3x85% | 2x2x90%
2. C&J:  3×1+3×70% | 3×1+2×80% | 2×1+1×90% | 2×1+1×95%
3. Snatch pull 4x4x90%
4. Back squat 6x3x80%

Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

MetCon: “Nate”

20min AMRAP:
2 Ring MU
4 HSPU
8 American KB Swings 32/24kg

*Ask coach for MOD.

Olympic weightlifting WOD:

1. Power snatch: 6x3x70% emphasis is speed
2. Hang snatch: 4x3x75% | 3x3x80% | 2x2x85% |  2x2x90%
3. Clean pull: 2x3x100% | 2x2x110% | 2x2x120%
4. Front squat: 3x5x80% | 3x3x85% | 1x2x90%

Endurance:

40 min AMRAP

70 Burpees

60 Sit-ups

50 Kettlebell swings

40 Pull-ups

30 Handstand push-ups

Strength: Dips
Perform by ability:
5*5-10 reps ( add weight if needed)

1) Bench Dips
2) Bar Dips
3) Ring Dips

MetCon: 5 RFT
15 Hang to Overhead 42.5/30 kg
45 DU (15 TU)

*Ask coach for MOD.
*Hang to Overhead can be done in any style: Viper Press, Any Clean to overhead, Power Snatch.