Athletic stuff-
3 attempts to build highest box jump.
Then-
3 attempts to build longest broad jump.
***
Metcon-
2 Minutes AMRAP / 2 Minutes rest-
40 Double unders
6 Lateral burpees
AMRAP of Clusters 42.5/30kg
– Total of 4 sets.
***
Weightlifting-
Today's focus: final refinements of the C&J
5 sets (warm up)
3 muscle clean
3 push press
6 sets – wave
Power clean + jerk
(3, 3, 2) × 2
5 sets
Power clean + jerk
Squat clean + jerk
Build to a heavy single C&J
Accessories
Lift-
Deadlift- 2-2-1-1-1-1
***
Metcon-
12 AMRAP-
10-20-30-40.. etc Walking lunges
5-10-15-20.. KB SDLHP 32/20KG
3-6-9-12.. T2B
***
Row WOD- (last session before testing..)
2 sets of- (Zone 2= 60-70%)
10 Minutes Row
5 Minutes rest
immediately into-
10 sets of- (Zone 4= 80-90%)
:20 sec' Row
:10 sec' rest
Push-Pull-
4 super sets of- (every 2.5 minutes)
5 Z- presses
5 Weighted pull ups
4 super sets of- (every 2.5 minutes)
8+8 Landmine presses
8 DB over bent rows
***
Metcon-
For time-
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
Plate Ground to OH 20/15kg
– 20 "Mountain climbers" between sets
– Go unbroken!!!
Cap– 10 minutes
Metcon-
"Open 17.4 Variation"
In teams of 2-
20 AMRAP-
55 Deadlifts 100/70kg
55 Wall balls
55 Cal row
55 HSPU
Squat-
D-ball bear hug squat- 5-5-5-5
***
Metcon-
6 Rounds for time-
16 DB Snatch
2 D-ball cleans
2 Rope climbs
2 D-ball cleans
Gymnastics skills-
4 super sets of-
10 Wall facing shoulder taps
10 Strict T2B / Knees to chest
***
Metcon–
15 AMRAP-
12 Russian KBS
12 KB rack lunges
1-2-3-4-5.. etc Wall walks
