Fancy

WOD

Strength

HBBS 1X3@75%, 3X3@85%, 1X2@90%, 2X2@95%

Fitness

10 min AMRAP of:
10 KBS @ 20/12kg
10 KB Front (Goblet) Squats @ 20/12kg
100M Run
10 Pullups

Performance

10 min AMRAP of:
10 KBS @ 24/16kg
10 KB Front (Goblet) Squats @ 24/16kg
100M Run
10 C2B Pullups

Midline/Recovery

3 Rounds not for Time:
10 GHD Situps
2 Min Hip Mobility

Competition WOD

BBG

1) Every 20 seconds for 4 minutes:
1 Clean & Jerk @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:
1 Clean & Jerk @ 85%

Strength

HBBS 1X3@75%, 3X3@85%, 1X2@90%, 2X2@95% – rest as needed

Conditioning

1 min ME KBS @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 32/24kg

*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 32/24kg