:60sec Single skips

:60sec 1 DU + 1 Single Skip

:60sec Max DU

Burpee Tekkers

5 OHS – position

5 Pressing Snatch – pressing under the bar

5 Drop Snatch – movement of the feet and speed under the bar

5 Heaving Snatch – Change in direction (feet stay in receiving position)

5  Snatch Balance – Bringing it all together

A. Snatch 7sets:

60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3

5 Tall Muscle Snatch

5 Vertical Jumps –straight legs

5 Snatch pulls – jump hard not high

5 Snatch high pulls – keep the bar close, elbows up and out

5 Mid-hang power snatches – jump hard no heigh

A. Mid-Hang Snatch 2 x7sets

Work in partners YGIG.

3 Back Squat @70%-80%

10 Box Jumps 30/24′

Box jump a comfortable height

Burpee Pull-ups (10,9,8,7,6,5,4,3,2,1)

30 DU or 90 Singles

10-1 Ring Rows

10-1 Burpees

5 Tall Muscle Cleans

5 High Hang Power Cleans

5 Mid-hang Power Cleans

5 Segmented Cleans (pause at mid-hand)

* This should take no longer than 10minutes

set1: 70%x2

set2: 75%x2

set3-5: 80%x1

1 Thruster each

1 Pull-up each

2 Thrusters each

2 Pull-ups

3…

Scale: Pull-ups to Ring Rows

50 Box Jump Up and Step Down 24/20′

50 Push-ups*

50 Partner Wall Balls 9/7kg

50 Bottom-to-Bottom Burpees**

* P1 does a press-up while P2 holds the top of the press-up position.  Then P2 does the press-up while P1 holds the top position.

** Bottom to Bottom Burpee starts and ends on the floor.

Scale: Box Jump to comfortable height

– Mobalise Wrists

– Hollow Rocks

– Candle Stick Rolls

– Know the escape route, forward rolls in tuck position

– Get upside down with headstand

– Put it together

– Headstand to forward roll, handstand to forward roll.  – think about tucking your chin first, and then rolling out of the headstand

station 1: Descent Straight Body Lever from Floor

station 2: 180* Back Extensions / Supermans

station 3: Handstand Shoulder Shrugs, nose and toes on the wall

station 4: Hanging shoulder shrugs (maintain hollow rock shape while hanging from the pull-up bar)

Stations 2: Supermans on floor

Station 3: 65* wall walks (DO NOT PERFORM SHRUGS HERE)

Station 4: As is

A-1 Deficit Kipping HeSPU  4 xME, 20×0, :60

A-2 Wide Grip Chin-ups  4x 4,3,2,2 (weighted, what can you do for 2reps?) 20×0 :60

* this should take no longer than 15min

-OR-

A-1 Head-stand Kick to wall 65deg+ 4 x3-4reps

A-2 Chin-ups 4 x 3-4reps 20×0

-OR-

A-2 Chin-up negative 5x 1reps 80×0 (or as slow as possible.  Do not go to complete failure)

A-2[Scale: Wide supinated grip Ring Rows 4 x 10-12reps]

5 HeSPU

10 TTB

15 Wall Balls

Warm-up you Back Squat to 70%

wk3 of 7: Improve leg strength

A. EMOM Back Squat 10 x3reps, 30×0 @70%

B-1 BB FFE Split Squat 4 x 10-12 (ea leg), 31×0, :60

– The hamstring of the front leg should cover the calf in the bottom position of the spit squat.  DO NOT CHASE weight, chase full range of motion (ROM)

B-2 Heels Elevated Hack Squat 4 x 10-12, 30×0, :60 – hold a KB or weight plate in goblet position

– hardest: use barbell behind back

– moderate: hold 2x DB to your side w/ palms facing forward

– easy: KB in a goblet position

– easiest: with hands behind you back

10 Deadlifts 100/70kg

20 KBS 32/24kg

30 Walking Lunges

Run 400m

10 Box Jumps

10 TTB -> K2E -> Hanging Knee Raises -> V-ups -> Sit-ups

10 Ring Dips -> Feet on ground

10 Wall Balls

A-2 Kneeling BB Reverse Curls (no pause this week) 5 x 5-7, 40×0, :60sec

50 box jumps 24/20′
25 toes-to-bars
50 wall-ball shots 9/7kg 10/9′
25 ring dips
50 wall-ball shots
25 toes-to-bars
50 box jumps

note: You only have 3min max to complete each station.  Box Jumps must be finished before the clock reaches 3min.  TTB must be finished before the clock reaches 6min, wall balls before 9min, ring dips before 12min, etc…  If you fail to complete the reps in time you MUST move onto the next station.  You have 21min to complete the WOD.

* TTB is a difficult movement to perform correctly.  If you can not perform TTB correctly do NOT swing pointlessly from the bar. SCALE THE MOVEMENT!

5 Behind the neck press

5 Tall Muscle Snatch

5 Mid-Hang Snatch pulls

5 Mid-Hang Snatch high pulls

5 Mid-Hang Power Snatch

-then-

Warm-up Power Snatch, building to 70%

TESTING DAY

A. Power Snatch 5sets:

set1: 70%x3

set2: 75%x3

set3: 80%x2

set4: 85%x2

set5: 2RM

B. Clean & Jerk 7sets:

set1: 65%x2+1

set2: 70%x2+1

set3: 75%x1+1

set4: 2x 80%x1+1

set5: 85%x1+1

set6: 90%x1+1

set7: heavy single

Wall-ball 9/7kg 10/9’ (Reps)

Sumo deadlift high-pull, 35/25kg(Reps)

Box Jump, 20″ box (Reps)

Push-press*, 35/25kg (Reps)

Row (Calories)

* Bar starts on the floor

5 Target Burpees

5 Strict Pull-ups

5 Press-ups

A-2 Strict Ring Dips 5 x ME (all reps with good form) :60sec

A-2 Eccentric Jumping Dips with pause 5 x 3-5, 5200, :60sec  (boxes or rings)

A-2 [Scale: :20sec straight arm support holds on the rings]

B-2 Gymnastics Press-up – progression towards muscle up transition skills

C-1  Back Extensions (supermans) on floor C-2 V-Sit-ups

Scale: Russian Press-up, Forarm Press-up

12 min to row as far as possible as a combined effort.

10 Target Burpees (touch pull-up bar with 2 hands)

9 Pull-ups

8 Press-ups

Row 1min (max distance)

P1 Starts.  As soon as P1 finishes the Press-ups, P2 can start the burpees. As soon as P2 finishes the press-ups P3 can start the burpees. When P1 comes off the rower they must wait until P3 has finished the press-ups befor they start their next round.    CHECK THE TIME ON THE ROWER WHEN YOU START TO ROW!  DO NOT RESET THE DISTANCE COUNTER,

If you catch the partner in front of you, you can rest slightly before its your turn to row.  GOOD LUCK!!