5 x 5 @ 77.5%
Every 6:00 x 3 Rounds
10 Burpees Over Bar
Max double unders
*Choose own weight on DLs, but these must be unbroken. So you work for 2 out of the 6 minutes and then rest the remaining 4 minutes.
3 Position Clean (hang, below knee, floor)
Build to a Heavy Set
3 x 3 @ 90% of Heavy Set
(1 x rep from each of the positions, ideally keeping hold of the bar.)
3 Rounds for Time:
400m Partner Run
40 Wall Balls
40 Step Down Box Jumps
*Run together, split the other reps as you please.
1 - 5-15 Beat swings on Rings
2 - 6 Strict False Grip Chest to Ring Pull Ups (22X2)
3 - 5-10 Deep Ring Support Beat Swings - https://youtu.be/FaWvVMsfshk
4 - Rest
0:00 - 10:00
GRACE - For Time - 30 Clean and Jerks @60/42.5kg
Rest remaining time until...
CINDY - AMRAP 20 - 5 Pull Ups, 10 Push Ups, 15 Air Squats
Using a light band - 10 reps each of the following for 2 rounds:
10 Dislocates - https://youtu.be/th1CUY49IzY
10 Round the worlds (5 E/D) - https://youtu.be/UIzBe9MwUVw
10 Pull Aparts
10 Pull Downs - Hold the band at length over head, pull down behind head keeping arms straight til they are at shoulder level and control them back up again.
10 Pec Flyes - Hold the band at each far end, wrap the band around your back like a shawl, close your arms in together in front of you like a cable fly.
10 Shoulder Press - https://youtu.be/5cH-1OOKMxY
1 - 4 Bench Press @ 75-80%
2 - 8 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
5 Rounds For Time:
10 OH Plate Sit Ups
20 OH Plate Lunges
3 Rounds with an Empty Bar:
5 x Behind the Neck Snatch Grip Press
5 x Overhead Squat
5 x Snatch Balance
5 x Snatch Grip High Pull
5 x Snatch Pull Under
5 x Muscle Snatch
Hang Squat Snatch
10 x 1 @ 85-90% of 1RM Snatch
5 x 60s AMRAPS (With 60s Rest between)
10 Hang Power Snatch (40/30)
Max Box Jump Overs in remaining time (comp style)
The "Junkyard Dog" warm-up, courtesy of Mike Burgener:
Partner 2 sits on ground with legs extended and arms raised parallel to the ground.
Partner 1 starts the warm-up by standing behind partner 2’s right arm and then hops over partner 1’s right arm, legs and then left arm.
Partner 1 is always facing the way they are jumping.
Those three jumps count as one rep. Partner 1 goes the opposite way for rep 2 and continues back and forth jumping over partner 1 for a total of 10 reps.
Then, partner 1 goes into the plank position. Partner 2 jumps over partner 1 and then crawls under a total of 5 times.
Once that is complete, partners switch and that finishes up the warm-up.
5 Muscle Ups (Bar or Ring)
15 Deadlifts (100/70kg)
25 Burpee Box Jumps
*Every 5:00 Run 400m as pair
Scaling Options: 2 C2B/3 Pull Ups/4 Ring Rows = 1 MU
Build to 3RM Push Press
+ 3 x 3 @ 90% of 3RM
OPEN WOD 13.4
AMRAP in 7 minutes
3 Clean-and-Jerks (135/95 lb)
6 Clean-and-Jerks (135/95 lb)
9 Clean-and-Jerks (135/95 lb)
12 Clean-and-Jerks (135/95 lb)
If athlete completes the round of 12, go on to 15. Complete 15, go on the 18, etc.
135lbs = 61kg
95lbs = 43kg