15 minutes to work on split jerk form
Then complete 5 rounds of the following:
- 1 minute max rep kettlebell swings (24/16kg)
- 1 minute max rep sit ups
15 minutes to work on split jerk form
Then complete 5 rounds of the following:
- 1 minute max rep kettlebell swings (24/16kg)
- 1 minute max rep sit ups
Back Squat 3×5
Then complete 4 rounds for time of the following:
- 2 Front Squats @ 75-85% of 1RM
- 20 lateral jumps (10/side)
- 10 ball slams
Complete 4 rounds:
Each round consists of 6 cycles of the following:
DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT
*Do not set the weight down during the 6 times through the cycle.
*Rest as needed between rounds.
*Go up in weight each round to perform the heaviest round possible.
WOD:
Work on muscle up form with or without bands for 15 minutes
Then complete as many sprints of the gym as possible in 20 minutes
After every 4 sprints complete 5 burpees
WOD:
Complete as many rounds as possible in 20 minutes of:
10 lateral jumps
8 wall ball shots
6 kettlebell swings
WOD:
4 attempts at longest air squat hold*
In between each attempt complete 20 box jumps
Then complete 21-15-9 of:
Wall ball shots (20-15)
Burpees
WOD:
Ring dips 10×5
Then
“Rowing Helen”
3 rounds of:
400m Row
21 kettlebell swings 1.5 pood
12 pull ups
Complete 8 rounds:
3 Power Cleans @ 75% of body weight
3 Broad Jumps for max distance
*Once you are done with your power cleans, perform 3 broad jumps for max distance.
*Rest 2 minutes between rounds.