1. 10 minutes to establish a 1RM Jerk
2. 6×3 Front Squat @ 65% of 1RM

CONDITIONING

10 HSPU
20 Push press, 95/65, 75/45, Choice
30 DU

60 Air squats

10 Pendlay rows, 95/65, 75/45, Choice
20 Pull-ups
30 DU

60 Air squats

10 HSPU
20 Push press
30 DU

60 Air squats

For Time.

Complete 5 Rounds of the complex: Ramp the weight in small increments
5 OHS
5 Forward duck walks
5 Sots presses
5 Backward duck walks
5 OHS

CONDITIONING

21-15-9
SDHP 95-65, 75-45, Choice
Barbell roll out

45 Wall ball shots, 20-14, 16-10, 10-8

21-15-9
Power clean, 95-65, 75-45, Choice
Hollow body rocks

For Time.

100 KBS, 35/25#
Every time you break, complete 5 wall ball shots, 20/14#

Burgener (Hang power clean emphasis + snatch split jerk)

2 Rounds of:
10 Good mornings
10 Air squats
Bounding over boxes

MOBILITY: 5 Minutes

STRENGTH:

7X1 Hang power clean

CONDITIONING:

5 RFT of:

5 Back Squats, 185/115# (use racks)
5 Snatch Split Jerks, 185/115#

Burpee
KBS
Kipping

For Time:

10-9-8-7-6-5-4-3-2-1

KBS, 44/25#
Burpees

MOBILITY: 5 Minutes

STRENGTH:

3×10 Weighted Reverse Hypers or Partner GHD raises
3×10 Slapping Push-ups

CONDITIONING:

“Partner Wod” – Dedicated to Wagz’s friend Josh

20 Minute AMRAP:

16 Clean & jerks, 135/95# (Power or Squat /Push or Split)
20 HSPU
8 MU or 20 Pull-ups

*Only one bar maybe used and one partner works at a time. Partition the reps as needed for completion.

Skill:

Pose running form
DU’s

5 rounds for time of:

400m Run
15 Supermans
25 Sit-ups

MOBILITY: Add in upward and downward dog!

STRENGTH:

5×5 Strict shoulder press
5×2 Power snatch

CONDITIONING:

9 Minute AMRAP of:

3 Deadlifts, 275/165#
1 Rope Climb…Scale to 5 Strict Pull-ups (No Kipping) + 5 Air Squats
6 Deadlifts, 275/165#
1 Rope Climb… Scale to 5 Strict Pull-ups (No Kipping) + 5 Air Squats
9 Deadlifts, 275/165#
1 Rope Climb… Scale to 5 Strict Pull-ups (No Kipping) + 5 Air Squats