31914

Strength:

Hang Clean and Jerk 5 x 1 (From Above Knee, Work to Max For Day)

WOD:

4 Rounds of:

1 Min Box Jumps (Mandatory Step Down)

1 Min Handstand Push-ups

1 Min Muscle Ups

1 Min Rest

Skill:

3 x 10 Sotts Press (AHAP)

31814

Strength:

1 Attempt to find 20rm Back Squat (Add 5-10# from last week)

rest 1:00

Max Unbroken Front Squats at weight from Part 1

WOD:

3 Rounds for Time:

- Row 1000m

- 20 Toes to Bar

- Rest 3:00

Skill:

3 x 1:00 AMRAP Pistols (Alternating Legs)

31114

Strength:

Record your best Back Squat 20 Rep Max lift.

Only 1 attempt. Aim low. Rough estimate is 50-60% of back squat max.

Rest 1 Minute, then

Strength Part II:

AMRAP of Part I in a row (8-12 ish)

5 rounds for time of:

- 12 Toes-to-bars

- 12 Burpee Box Jumps

- Rest 1:30

31014

Strength:

Hang Snatch 1-1-1-1-1-1-1

WOD:

7 Rounds of:

- Wall Ball 1:00

- Power Clean and Push Jerk :30

(Rounds 1-3) – 135/85# (Rounds 4&5) – 155/105# (Rounds 6&7) – 185/125

- Rest :30

3514

Strength:

1rm Snatch

Conditioning:

5 Rounds

- 15 Ab Mat Situps

- 12 Wall Balls (20/14)

- 9 Deadlifts (135/95)

Rest 90 seconds between rounds.