5 Scare crow snatch – elbows up and out, dropping under the bar

5 Mid-hang snatch – linking it all together

set4,5 &6, 70%x2

* this should take no longer than 20min

A. Mid-hang Snatch 6 x3

6 Back Squat 30×0 @70%

Odd minute:

10 Russian KBS, Power version* (medium weight)

* Try to pull the KB back down

5 Tall muscle clean – upperbody movement of the bar

5 Scare crow clean – elbows up and out with quick drop under the bar

5 Mid-hang power clean – speed through the middle 

-then-

5 Strict press from behind the neck – reciving position of the jerk

5 Push-Press form front

5 Power Jerk – dip, drive and land

-then-

B. Power Jerk (from rack) 5sets:

70%x2

* this should take no longer than 20min

10 UB Wall Balls 9/7kg*

Take it in turns to complete a round.

* If you break the Wall Balls you must do 3 Burpees

– Left side plank, pull right knee to chest

– Right side plank, pull left knee to chest

– Hollow Hold on Hands, or low plank

– Rocking Cobra (supernman)

– Reverse Plank, Alternate leg lifts

– Hollow Rocks

– Bottom of overhead squat

Can you perform a strict HeSPU?

B-2 Cobra Hold with PVC Raises – retract shoulder blades first

C-1 Wall walk with perfect form, pause in the hollow shape @65*

C-2 L-Sit on boxes

Half the class do B’s while the other half do C’s. Then switch

[Scale: L-Sit, Bent Knees]

note: on the last set do ME kipping HeSPU after completing negatives

A-2 Pull-up negatives (weighted) 4x 2-3 10,0,0,0 :60

* this should take no longer than 15min

A-2 [Scale: Use a band to control eccentric lowering, jump up]

A-2 [Scale: Use a band to control eccentric lowering, jump up]

30 Burpees

20 Over the Box Jumps 24/20’

10 HeSPU

[Scale: HeSPU, Persian Press-ups]

10 Squats with hands overhead

Front Rack Shoulder Mobility

Warm-up Front Squat (2-3 sets increasing weight towards target weight for working sets)

7 UB Toe to Rings

* Unbroken reps. If you break the reps you must start over

5 Dymond

5 Reverse Hands

5 L-Hand Reverse, Right Hand Forward

5 R-Hand Reverse, Left Hand Forward

5 Forward Reaching, Elbow Push-ups

B. BB Standing Curls  5x 5-7, 20×0, :60sec

* this should take no longer than 20min

50-calorie row

50 Ab mat sit-ups

50 wall-ball shots

50 box jump overs

50 wall-ball shots

50 Ab mat sit-ups

50-calorie row

5 Front Squats, hold bottom of last rep for :10sec

5 Tall clean – speed under the bar

5 Mid-hang clean – speed through the middle & reciving the bar in the bottom of the squat

Go over Deadlift Tekkers

B. Clean & Jerk 5sets, :60-:90sec:

set1: 65%x2+1

set2 &3: 70%x2+1

set4 &5: 75%x1+1

set6:  80%x1+1

* this should take no longer than 25min

10 Press-up

15 Air Squats

– backwards and up

– maintain midline

Muscle-Up Step 1 – The False Grip: 1x ME: Hang from bar with false grip

C-3 Skin the Cat on Rings, Feet come back to the ground*

L1: Knees bent

L2: Single Leg Straight

L3: Pike Position, Keep legs straight

C-4 Hanging from rings L-Sit Holds – retraction and depression of shoulders & false grip if you can

* As you get stronger and more mobile in your shoulders you can increase the height of the rings

6min EMOM

B. Ring Press-ups with external rotation 6-8reps, 31×0

note: The straps need to be vertical and we need to get to a deep press-up position.  The goal is to have elbows stacked on top of your wrists and have your shoulders in front of the rings.

One partner runs 200m while the other performs ME: burpees. When the running partner returns they must be told how many burpees their partner has completed in total.

Note:  The looser must run 400m after the WOD has finished.