Push Press:
3-3-3-3+ Heavy
Week 4: 5 = Heavy 86-97% - Leave 20 min.

WOD:
9 min AMRAP:
10 Power Clean & Jerk (65/95)
60’ HSW (30’ down and back, 10’ sections) (Scale: 5 WW - Rx or scaled, 60’ Bear Crawl)

Test Your Engine Tuesday:

Test:
1 min Max Rep Burpee Box Jump Overs 20/24

21 min E3MOM:
Complete your # of BBJO you completed during your Test (20/24)

Active Recovery BW Box Step Overs the remainder of the time 20/24Wed. 12/22:

Push Press:
3-3-3-3+ Heavy

DL: 3-3-3-3+ @ 5 = Heavy 86-97%

WOD:
12 min AMRAP:
15 DL (155/225)
12 T2B
9 Pull Ups

10 min EMOM 1x Through Snatch Complex:

1 Snatch Grip DL
3 Second Power Position Dip Hold
1 Power Snatch from the Power Position Hold
1 Hang Power Snatch

WOD:
12 min AMRAP:
6 RMU
9 Hang Power Snatch (75/115)
12 BFOB

Post WOD: Strict Pulling

Back Squat: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
6 min Max Rep of the following Complex:
1 Double DB Step Back Lunge R (35/50)
1 Double DB Step Back Lunge L (35/50)
1 Double SB Squat (35/50)
1 Double DB Box Step Over (35/50, 20/24)

Push Press: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
10 min AMRAP:
18 Thrusters (65/95)
2 Rope Climbs

Test Your Engine Tuesday:

On a Running Clock:
0-3 Max Rep DU
3-6 Max Cals on Bike
6-8 Rest
8-10 Max Rep DU
10-11 Max Cals on Bike
11-12 Rest
12-13 Max Rep DU
13-14 Max Cals on Bike

DL: 7-7-7-7+ @ 3 = Moderate 66-75%

WOD:
11 min AMRAP Ascending Ladder:
3/3, 6/6, 9/9…
Squat Clean (95/135)
HSPU (Comp: Strict)

Snatch Complex:
1 Snatch Grip DL
1 Snatch Pull
1 Power Snatch - Hold finish position for 3 seconds.

WOD:
15 min AMRAP:
12 Power Snatch (65/95)
45 DU
12 T2B
1 min Rest

Back Squat: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
11 min AMRAP:
9 Hang Squat Clean (Rx: 75/115, Comp: 105/155)
9 Ring Dip

Push Press: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
For Time:
50 Box Jump Overs (20/24)
50 Double DB S2OH (35/50)
30 BMU

Test Your Engine Tuesday

WOD:
For Time:
2000m Row

3 x 500m Row @ Calculated Pace

DL: 5-5-5-5+ @ 4 = Heavy Moderate 76-85%

WOD:
3 RFT:
21 DL (70/100)
15 Thrusters (70/100)
9 BFOB

12 min EMOM Snatch Complex:
1 Snatch Pull
1 Power Position Dip with 2 sec pause + Extend

-regrip-

Power Snatch

WOD:
9 min AMRAP:
4 RMU
24 Alt. Single DB Snatch (35/50)

Back Squat:
9-9-9-9+ Moderate

WOD:
For Time:
100 Step Back Med Ball Lunge (14/20)
100 DU
100 WB (14/20, 9/10)
100 Ab Mat Sit Ups