WOD:
For Time:
21-15-9
Hang Power Clean (Rx: 65/95, Comp: 95/135)
C2B

-5 min Rest-

21-15-9
Front Squat (Rx: 65/95, Comp: 95/135)
Bar Facing Over Burpees

Team Row: Max Meters in 30 min.

Snatch Complex:
Snatch Grip DL
Snatch
Hang Snatch
OHS

WOD:
12 min AMRAP:
5 Squat Snatch (Rx: 75/115, Comp: 105/155)
10 Double DB Box Step Overs (20/24, 35/50)
15 Box Jump Overs (20/24)

2 RFT:
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats

i1uvit Total:
1 RM Power Clean
1 RM Front Squat
1 RM Push Press

Score: 1 total of all 3 lifts.

Foundational Movement Day: Sumo Deadlift High Pull

WOD:
5 RFT:
15 SDLHP (Rx: 65/95, Comp: 75/115)
10 Burpee Box Step Ups (Rx: 20/24, Comp: 24/30)

Post WOD:
3-5 sets of “Max Rep”: Pick One: T2B, Kipping Hanging Knee Raise, Kip Swings, Rig Hang.

Foundational Movement Day: Med Ball Squat Clean

WOD:
9 min AMRAP:
1, 2, 3… RMU
*12 MBSC after each set (14/20)

8 min EMOM: 5 strict Press
5 min to add load
8 min EMOM: 3 Power Clean Re-grip

1 min rest

8 min EMOM:
12 DL @ your last power clean load

Max Rep DU in remaining time for each min.

Back Squat: 10-8-6-4-2

WOD:
12 min AMRAP:
8 LungeSquats (65/95)
12 HSPU
200m Run

Single DB Snatch 5x10

WOD:
For Time:
16-12-8-4
Alt. SA Devils Press (35/50)
32-24-16-8
Pull Ups (Comp: C2B)

WOD:
30 min AMRAP:
Alt. Walking Lunge Steps
25 Push Ups
HSW/Bear Crawl
Run

WOD:
On 14 min clock:
100 KB SDLHP (35/53)
100 KB Goblet Squat (35/53)
50 KB SDLHP (35/53)
50 KB Goblet Squat (35/53)
In Remaining Time: Max Rep Burpees

Post WOD:
Holds: On a Running Clock:
2 Rounds:
1:00 Wall Sit
1:00 Front Plank

Aerobic Capacity Day

12 min AMRAP:
24 KBS (35/53)
24 SA KB Push Press 35/53 (12 R/12 L)
24 Lateral KB Jump (35/53)

Holds:
On a 4 min running clock:
4x through:
:30 True Front Rack Hold on R
:30 True Front Rack Hold on L

-1 min Rest-

On a 4 min running clock:
4x through:
:30 Waiter Position Hold R
:30 Waiter Position Hold L

-1 min Rest-

On a 4 min running clock:
4x through:
:30 Standing Farmer Hold Oblique Crunch R
:30 Standing Farmer Hold Oblique Crunch L

15 min to work on re-grip Squat Clean Doubles

WOD:
10 min AMRAP:
7 DL (RX 95/135, Comp: 115/175)
5 Squat Cleans (RX 95/135, Comp: 115/175)
7 Pull-ups
5 T2B