A. Work up to heavy 3 Rep Hang Power Clean
B. 4 Sets – 4:00 AMRAP/1:00 Transition weights
5 Hang Power Cleans (95/65)
5 Bar Facing Burpees
5 Ring Dips
*increase your HPC weight each round
Score rounds and weights
A. Strength
Press 3 – 3 – 3
Push Press 5 – 5 – 5
B. For max Reps
3:00 Wall Ball (HAP – 10′ target)
3:00 Box Jumps (athlete choice)
2:00 Wall Ball
2:00 Box Jumps
1:00 Wall Ball
1:00 Box Jumps
C. Ring of Fire
A. 6:00 EMOM – Snatch Pull + Snatch + OHS Combo
B. For time (Angie Style)
75 Power Snatch (75/55)
100 Ab Mat Sit ups
125 Double Unders
A. For time:
4 Rounds
21 Calorie Row
15 T2B
9 Strict Handstand Push-up
1:00 REST
B. Shoulder Band Stretches (on own)
A. 8:00 Increasing Ladder
4 KB Thrusters (Alt @ 1/2 mark)
1 Rope Climb
8 KB Thrusters
2 Rope Climbs, etc….
3:00 REST
B. 8:00 increasing ladder
4 FR Lunge Steps (using KB)
1 Wall Walk
8 FR Lunge Steps
2 Wall Walks
12 FR Lunge Steps
3 Wall Walks, etc………
C. 500 Meter Row Cool down
A. 6:00 EMOM – 1 Power Clean (Increasing Weight)
B. For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3 – 2 – 1
Power Clean (M:155/135/115-W:105/95/75)
*in b/t each round: 20 Unbroken Double Unders
C. NFT: 100 Crunches
A. 14:00 AMRAP
30 WallBalls (20/14)
200 Meter Run (or 3 Laps)
10 Shoots (over&back=1)
B. 4-5:00 on Foam Rollers
A. Work up to Deadlift WOD Weight
B. OT4:00 for 20:00
400 Meter Row (300 W)
10 Deadlift (pick wt)
15 T2Rings (25 on ground)
20 Bar Jumps (over&back=2)
