5x Superset:
2 Double DB S2OH with 10 Second Negative
2 Double DB Bicep Curl with 10 Second negative
1:30-2 min Rest

4x through Superset:
5-10 SHSPU
5-10 SPU
5-10 SRD or Push Ups
2 min Rest

6 min For Quality:
2 As SLOW as POSSIBLE ST2B
12 Plank Push Ups

4 min Max Rep Rig Touch

Deadlift 3-3-3-3+

On 12 min Clock For Quality:
10 Double DB SLDL (should be heavier then week 1)
6-10 GHD Hip Extension Hip Extension with TWO sec pause at top - control the whole time.

On 7 min Clock:
Row For Time: 500m
1 min rest
3 min to Accumulate 1 min L Hold

Snatch Complex:
3 Power Snatch
3 OHS

14 min AMRAP:
3 Reps Snatch Complex (95/135)
15 T2B
15 HSPU

Front Squat 3-3-3-3+

5x:
10 Box Step Ups - DBs in Farmer carry position
Right into:
10 Double DB Walking Lunge Steps in front rack potion

7 min AMRAP:
15 Squat Jumps
10 C2B

Back Squat: 10-10-10-10

On 16 min Clock:
With a Partner: Accumulate Max Cals on Bike

*1 Person working on Bike Other person run 400m, switch when the runner returns.

15 min to Superset:
3 Double DB S2OH with at least 8 sec slow Negative
-right into-
3 Double DB Bicep Curl with at least 8 sec slow negative
1:30 Rest Between

On 15 min Clock:
7 min for Quality:
8 Ring Dips or Push Ups
8 Strict Pull Ups

-1 min Rest-

7 min for Quality:
3 ST2B
12 Plank Push Ups

6 min Max Rep Burpee Box Jump Over (20/24)

Deadlift 4-4-4-4+

On 10 min Clock For Quality:
Single DB SLDL: 10 R and 10 L
5-8 GHD Hip Extension

On 8 min Clock:
4 min: Max Meter Row
1 min rest:
3 min to Accumulate 1 min L Hold

12 min EMOM:
1 Power Snatch + 1 OHS
-Regrip-
1 Squat Snatch

12 min AMRAP:
6 SHSPU
18 Alt Arm DB Snatch (35/50)
30 DU

Front Squat 4-4-4-4+

4 sets of 4x through the complex:
1x Through Complex with Double DB in Front Rack:

Step Back Lunge R
Step Back Lunge L
Box Step Up R
Box Step Up L

Age Group Semis Workout 3:
For Time: 3-6-9-12:
Front Squat
RMU

12 min EMOM: 1 Squat Clean & Jerk

Age Group Semis Event 4:
For Time:
30 Cleans (75/115)
30 T2B
30 Thrusters (75/115)

14-15, 60-64 & 65+ 55/75

*10 min TC

15 min to Superset:
4 Double DB S2OH with 5 second Negative
then:
4 Double DB Bicep Curl 5 second Negative
2 min rest

4x Superset:
Max Rep Push Ups or Ring Dips
Max Rep SPU
1:30 Rest

6 min for Quality:
16 Plank Push Ups
4 ST2B

4 min Max Rep Lateral Burpee over DB

Deadlift 5-5-5-5+

12 min for Quality:
14 Alt Leg Double DB SLDL
4-7 GHD Hip Extension

On 8 min clock:
Row TABATA for Cals
1 min rest
Then 3 min to Accumulate 1 min L Hold

18 min to build or work on form in Complex: Snatch:
1 Power Snatch
1 Hang Squat Snatch
1 OHS

Open wod 16.3:
7 min AMRAP:
10 Power Snatch (55/75)
3 BMU

Front Squat 5-5-5-5+

4x: Superset -
12 Double DB/KB Front Rack Walking Lunge Steps AHAP

RIght into
12 Double DB/KB Box Step Ups Alt Legs AHAP
1 min rest

For Time:
20-16-12
Split Squat Jumps
Box Jump Overs
Air Squats

Snatch Work

For Time
21-15-9
Power Snatch (65/95)
OHS (65/95)
T2B