For Time
Wendler Deload Wk. Deadlift
Warm Up:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Set:
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1 RM
WOD:
3 Rounds of:
15 Deadlifts (135#M/95#F)*
12 Hang Cleans
9 Front Squats
6 Push Jerks
For Time.
*All movements at the same weight
Team AMRAP
Teams of 4 – Complete As Many Reps As Possible in 30:00 minutes.
Buy in - “Grace”
Each team member must complete 30 total Clean and Jerk (135#M/95#F). One team member will perform 10 reps, then pass the bar to next team member. Continue until each member has completed the 30 reps
After each member has completed Grace, use the remaining time to complete an AMRAP of the following sequence:
200M Run
Situps
Deadlifts (225#M/135#W)
Double Unders
* While one member runs, the other team members will complete reps at the stations. At the completion of the run, team member will call switch and all members move to the next station.
21 – 15 – 9
Wendler Front or Back Squat:
Warm Up
5 Reps at 40% of 1 RM
5 Reps at 50% of 1 RM
3 Reps at 60% of 1 RM
Work Set
5 Reps at 75% of 1 RM
3 Reps at 85% of 1 RM
1 Rep at 95% of 1 RM
WOD:
21-15-9 of:
KB Snatch Right Arm (50#M/30#F)*
KB Snatch Left Arm
Plyo Pushups
Box Jumps (24″M/20″F)
For Time.
*All Kettlebell swings must be completed before moving to next arm
Snatch Skill/Gymnastics
2:00 Rounds. Complete the barbell complex, then move on to the gymnastic movement for the remainder of the 2:00. No rest between rounds.
Round 1:
Hang Power Snatch
Hang Squat Snatch, then
Frog Stand/Headstand/Handstand/Handstand Walk/OH DB Holds
Round 2:
Hang Power Snatch
Hang Squat Snatch
Overhead Squat, then
Pullups- Strict/L-Sit Muscle/L-Pull/Knee Tuck Pullup/Banded Pullup/Ring Rows
Round 3:
Hang Squat Snatch
Snatch Grip Push Press
Snatch Balance, then
Hollow Rock/Hollow Hold
Round 4:
Snatch Grip Push Press
Snatch Balance
Overhead Squat, then
Dips/Pushups/Negative Pushups
Round 5:
Snatch Balance
2 Overhead Squats
L-Hang/Knee Tuck/Hollow Holds
3:00 rest, then:
5:00 Run for Meters
