Weights in KG (@OTC)
135lbs = 60kg
PVC warm-up
Sots Press: [highlight]15×3, 25×3, 25×3[/highlight]
Snatch Pull + Snatch from low blocks: [highlight]25×2, 25×2, 35×2, 35×2, 45×2, 45×2, 45×2[/highlight]
Snatch w/o feet: [highlight]45×2, 45×2, 45×2, 45×2[/highlight]
Snatch: [highlight]40×2, 45×2, 48×2, 50×2, 50×1/F/1, 50×2[/highlight]
Back squat: [highlight]60×3, 70×3, 80×3, 80[/highlight]
Murph
[highlight]64:35. No vest. Quitter. [/highlight]
Jerk
[highlight]85×5, 95×3, 115×3, 125×3, 135F headcase, 125×1, 130×1, 135×1, 125×1, 125×1. [/highlight]
HBBS
[highlight]95×5, 135×5, 155×3, 185×3, 200×3, 205×2/F (shallow on 2nd rep)[/highlight]
1/2-GHD “Annie”
25-20-15-10-5 reps for time:
2xdouble unders
GHD sit-ups
[highlight]9:03.[/highlight]
3 rounds:
– 10 false grip ring rows (underarm, nipple, bellybutton; feet under rings)
– 10 push-ups
– 10 reverse hypers, 150#
Gymnastics!
3 rds:
– Hollow / dead bug 1 min on
– pigeon x10, hold 10
3 rds:
– superman thing
– bear crawl / 1-leg GM
Practice roll over rings (for me just try to lift hips from support)
Practice false grip pull-ups
BBG
1) 7X1 Hang Clean & Jerk – heaviest possible, rest 60 sec.
[highlight]123, 123, 128, 128, 133, 133, 138. [/highlight]
2a) 5X2 3-Stop Clean Pulls – heaviest possible, rest 60 sec.
[highlight]143×2, 143×2, 143×2, 143×2, 143×2. [/highlight]
2b) 5X1 1&1/4 Front Squats – heaviest possible, rest 60 sec.
[highlight]115, 125, 135, 145, 155.[/highlight]
*Notes: Straps should be used for Clean First Pulls.
Conditioning
3 rounds for time:
Run 400m
3 Rope Climbs 15′
7 Axle Power Clean & Jerks 175/105#
*Notes: If you do not have an axle, use a barbell with 205/135#.
[highlight]19:28. 110# C&J. [/highlight]
Strength
1a) 3X20 GH Raise (unweighted) – rest 45 sec.
1b) 3X25 Reverse Hypers – light, rest 45 sec.
BBG
1) Every 40 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[highlight]108.[/highlight]
2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 75%
[highlight]138.[/highlight]
Conditioning
For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB
Rest 2:00 – then:
3:00 to establish a 3RM OHS.
*Notes: Use exact Regionals standards for this piece.
Strength/Skill
Every minute on the minute for 10 minutes:
3 Deadlifts at 80%
20 Double Unders
[highlight]205.[/highlight]
Metcon
5 rounds for time of:
5 Hang Power Cleans, 135lbs/95lbs
10 Push ups
[highlight]4:28 @133[/highlight]
Split Jerk
[highlight]115×3, 125×3, 135×3, 145xF, 135×3, 140×3, 145×1/F, 145×1/F. [/highlight]
Banded DL
[highlight]135+blue skinny — 10×2 EMOM[/highlight]
Seated Press
[highlight]65×5, 70×5, 75×5, 80×5, 80×3/F. [/highlight]
Lynne light (115)
[highlight]6/15, 5/13, 4/11, 3/9, 2/7. = 75. (20/55)[/highlight]
BBG
1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.
[highlight]83, 83, 93, 103, 113. [/highlight]
2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO
*Notes: Straps should be used for Clean First Pulls.
Conditioning
For time:
7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups
Strength
1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 45 sec.
BBG
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.
[highlight]103.[/highlight]
2) Every 30 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%
[highlight]123×2 mins, 128×2 mins[/highlight]
Conditioning
EMOM for 5 minutes:
5/4 UB Muscle-Ups
-then (rest 2 minutes)-
3 rounds for time of:
Run 400m
7/5 Muscle-Ups
21 KBS 32/24kg
3 rounds for time:
30 double unders
30 kettlebell swings, 24kg
30 cal row
[highlight]11:59.[/highlight]
BBG
1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
[highlight]83, 93, 103, 113, 118 (2/F), 118FFFFFFFF. [/highlight]
2a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec.
2b) 5X2 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
10 minute AMRAP of:
6 Parallette HSPU (6″/4″ deficit) [giant black banded]
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders
[highlight]1+30DU[/highlight]
Midline
1a) 3X10 Reverse Hypers – medium/heavy rest 45 sec.
1b) 3XME UB TTB – rest 45 sec.