WOD
Extra) Front Squat – 3@75%, 2@80%, 1@85%,3@ 80%, 2@85%, 1@90%
Rest 2-3 minutes between sets.
1) Every 6 minutes, for a total of 24 minutes (4 sets), complete the following for time:
Run 400 Meters
25 Wall Balls (20/12 lb)
If you fail to complete every wall ball by the end of the 6 minute round, stop and begin the next round. Record time for each round.
Competition Training
1) Three sets, not for time, of:
Toes to Bar x 10 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps
2) Jerk Balance 3X3
Rest as needed
3) Push Press + Push Jerk + Split Jerk 6X1
Rest 2-3 minutes. Use jerk blocks.
4) Four rounds for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds