For time: Y.G.I.G 10 Rounds Partner “DT” 12 Deadlifts 9 Hang cleans 6 Shiuld to over head Scaled:3/6/9 Then.., @15:00 1.5k Partner run @23:00 AMRAP 12min 10-20-30….etc. synco air squats 3-6-9-12..Synco burpee over the bar Snatch: Build to a heavy single in 15min Then.., Clean and Jerk: Build to a heavy somgle in 15min Then..,
Leg Tabata :20 work/:10 rest Alt between movements 1. Banded wall sit abductions 2. Pulsing Goblrt squts Then.., Barbell hip thrust Every 2min x 6 12 Bb hip thrust + 6/6 DB split squat then.., Buy in: 75/60 Cals 33-22-11 C2B/banded pullups 15-10-5 Power snatches @115-135-155
4 Rounds 400m run + 30 Double under/70s then.. 3 Rounds 300m run + 30 Air squats then.., 200m run + 10 Burpees Then.., Rain option 500m row/ski 300m 250m
Every :30 x 8 1 squat clean + 1-2 Front squats @60% @6:00 EMOM 10min M1: AMRAP :45 Cleans @60-65-70-75-80-85% M2: 30sec plank Then.., 5 Rounds 15 T2B 15 Alt db snatches 10 min cap then.., 8 sets of: :20 row/bike/ski/run :10 rest
Bear crawl D/B 20 Band pull aparts 20 Banded press Bear crawl then.., :15 Hang 10 Alt Lizard 5 Strict press 20 Shoulder taps 10 Down dog 5 Push press Then.., Every 2min x 4 5 Strict press (build) bear crawl d/b–slow! Every 2min x 4 5 Push press Build :40 Framers hold- Heavy Then..,…
30 Jumping jacks 30 High knees 30 Mountain climbers x2 200m run 20/15 cals 1:00 wall sit 2x 10 Air squats 20 walking lunges 10 Cossack 10 Alt lizard 20 Glute bridge then…, Back squats 6 empty bar 3 reps @40-50-55-60% continue to build to a 6 rep max for the day. then… Every 2:30…
200m run 200m row rest 1min 200m run 200m ski rest 1min 200m run 15/12 cal bike rest 3:00…repeat 3x pace the run push on the machine Then…, BB bench press 5 x 10 then.. :30 Alt vups :30rissian twist :30 flutter kicks rest 1:00 x3
Partner WOD: 100 cal + 100 Man makers (pushup/row/row/thruster) + 100 Women makers (pushups/row/row/decils press) + 100 Cals Warmup Muscle snatch + snatch balance then.., 1 Snatch pull + 1 Power Snatch + 1 Snatch. x 5 working sets Then.., Warmup Muscle clean + Tall jerk + pause dip Then.., 1 Clean pull + 1…
Leg strength Every 2min X 6 6 Back rack reverse lunges 6/6 + 8 Deadstop DB row e/s Then.., For time: 9-7-5 Clean and jerks Burpee over bar 8min cap @10:00 7 Rounds 200m row 1-2-3-4-5-6-7 Thruster.
EMOM x 3min. 45sec. Plank EMOM x 3min. 12/9 Cal Row Then.. Conditioning 10-20-30-40-50 cal Between each set run 200m or KBS Then.., 10 Rounds 6 T2B/10 knee raises 3 Power snatches 135/95
