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WOD

Fitness
HBBS: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

-then-

4 Rounds for Time:
Run 200M
10 Wall Balls 20/12#
15 Sit-ups
*Rest 1 Min

Performance
HBBS: 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

-then-

4 Rounds for Time:
Run 200M
15 Wall Balls 20/14#
20 Sit-ups
*Rest 1 Min

Competition
1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run – rest 1:1

2) 3X200m Run – rest 1:1.5

3) 3X200m Run – rest 1:2

*Record exact times for each 200m. Every set should be all-out effort.

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