4 rounds for time of:
Dumbbell Walking Lunge, 30 lbs, 100 ft
30 Box Jumps, 24/20 in
20 Pull Up (Weighted)s, 30 lbs
Comp 25-30/20# - Same Box Jumps - Any weight for Weighted Pullups
Performance 20-25/15 - 20/16' Box Jumps - Band OK
Fitness No weight - 16/12' - Ring Rows OK
Complete as many rounds as possible in 10 mins of:
15 Air Squats
BARBELL AND OLY CLUB:
Front Squat 3x5
Same weight all 3 sets.
Shoulder Press 3x5
Same weight all 3 sets - 2.5lbs heavier than last time
Back Squat 5-5-5-5-5
Start 1st set at 80% and build up.
Shoulder Press 5-5-5-5-5
Start 1st set at 75% and build up.
Optional accessory work:
GHD Sit-Ups 3x15
Three sets of:
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.
Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.
SPORT OF FITNESS WOD:
Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Bar Muscle-Ups
Min 2 – Ring Push Ups x 10-15 reps @ 1111
Min 3 – Toes to Bar x 10 reps
Run or row for 15-20 minutes – speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air (or the inside of your gym if the weather doesn’t allow you to be outside)