3-3-2-2-1-1 OHS

For Time:
21-15-9:
OHS 55/75 (Comp: 75/115)
T2B

16 min EMOM: Power Clean & Jerk
0-8: 2 Power Clean & Jerk - all at SAME load!
8-16: 1 rep Power Clean & Jerk - can add load as you go!

8 min AMRAP:
3 Power Clean & Jerk (105/155)
4 Ring Muscle Ups (Scale: BMU, SPU, Jumping PU with Negative, Recline Pulls)
5 Lateral Burpees Over the Bar

For Total Reps:
On a Running Clock:

Round 1: 4 min of work per movement
2 min Rest
Round 2: 2 min of work per movement

Max Cal Row
Wall Ball (14/20, 9/10)
AMSU

5 sets: 5 Double KB or DB DL into 50’ Farmer Carry into 5 more DL

1:30 rest between sets

10 min “AMRAP”:

20 Single DB Snatch R (35/50)

20 Single DB Snatch L (35/50)

60 Single DB Front Rack Step Up (35/50, 20/24)

120 DU

For Time:
800m Ru

4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
800m Runn

Hang Power Clean 4-3-2-1

DL 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

8 min to get in sets of SLDL: Single DB SLDL: 6R/6L

WOD:
For Time: 21-15-9
Double DB Clean (35/50)
C2B

25 min AMRAP: Partner

1 partner Accumulate as many cals as possible on Rower

2nd partner AMRAP:
150 Wall Balls
150 Hang DB Snatch (75R/75L)
800m MB Carry (400m EACH)
30 Rope Climbs

*Partners may switch as needed.

*If you finish that you get a time for that part, and if you don’t you get total reps. Then, if finish can use remaining time to go you go/I go on rower cals.

Push Press - 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min
Superset: 5x:
6 Alt Arm Seated Double DB Zpress
right into:
12 Alt Arm Plank Push Up
1 min Rest

WOD: On 6 min Running Clock:
0-2 Max Rep T2B
2-4 Max Rep AMSU
4-6 Max Rep Push Up position DB Drag (35/50)

20 min EMOM of Alternating:
Even: 2 regrip Squat Cleans (can add load as you go)
Odd: 1-8 SHSPU

10 min AMRAP:
8 Squat Cleans (75/115)
12 Push Ups (Comp: 8 Ring Dips)

High Box Jumps 3-3-3-3

Back/Front Squat: 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min to get in: 4x8 Cossack Squats (W or W/O load) - use KB or DB in goblet position

WOD: 5 min Max Rep Burpee Box Jump Over (20/24)

Hang Power Clean 4-3-2-1

DL: 6-6-6-6+
All at SAME load! Heavy Moderate 76-85% - High side of the range for week 3.

8 min: 10 Double DB Alt. leg SLDL

WOD:
6 min AMRAP:
12 Push Ups (Comp: 6 SHSPU)
12 KB Swings 35/53 (Comp: 53/70)

25 min AMRAP:
600m Run
10 Burpee C2B Pull Ups
10 Double DB Cleans (35/50)
20 Double DB Front Rack Step Back Lunge (35/50)
30 Freestanding HS Shoulder Taps

Push Press: 6-6-6-6+

11 min
Superset: 5x:
8 Alt Arm Seated Double DB Zpress
right into:
8 Alt Arm Plank Push Up
1 min Rest

7 min AMRAP:
30 DU
10 T2B

20 min EMOM of Alt:
Even: 2 Regrip Squat Snatch
Odd: 1-5 RMU

10 min AMRAP:
8 Squat Snatch (65/95)
8 Strict Pull ups

High Box Jumps 3-3-3-3

Back/Front Squat: 6-6-6-6+
All at SAME load! Heavy Moderate 76-85% - High side of the range for week 3.

Double DB/KB Split Lunge 4-5 sets of 8 R/L

5 min AMRAP:
12 Box Jump Overs (20/24)
12 Box Step Ups (20/24)