WOD

5:45 PM
Skills & Mobility Clinic with Brandon!

Strength:

Snatch Skill Transfer Complex
E2MOM 10
Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead Squats
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
High Hang Snatch
E2MOM 10
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 3 @75%+

Conditioning:

For Time
80 Wall Balls
20 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)

Time Cap: 10 minutes.

Overview of the Week

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 80-85%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%

Conditioning:

AMRAP 12
2 – 4 – 6 – 8 – 10…..
Box Jumps (24/20)
Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
100m Run After Each Round

Strength:

Max Unbroken Strict Pull-ups (Rx+: C2B)
Max Unbroken Push-ups
Max Unbroken Strict Toes-to-Bar

Rest 2-3 Minutes between tests.

Conditioning:

3 Rounds for Time
400m Medicine Ball Run (20/14) (Fx: 14/10)
30 Medicine Ball Step-ups (24/20)

5 Burpee penalty if you put your rock down.

Strength:

Deadlift
25 minutes to establish 4 rep. max.

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Toes-to-Bar

Coach Brandon Farewell WOD

Partner up! Split work any way you want.

Buy-In
800M Run Together

then

50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20)
100 Box Jumps (24/20)
150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20)
200 Dumbbell Goblet Squats

Cash Out:
800m Run Together

(Rx+: Hang Squat Snatches)

Strength:

Overhead Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs

Pick up where you left off on each AMRAP.

Strength:

Back Squat
25 minutes to establish 4 rep. max.

Conditioning:

For Time
50 Deadlifts (75/55)
30 Front Rack Lunges (75/55)
20 Strict Presses (75/55)

5:45 PM
Skills Clinic with Brandon.

Strength:

Handstand Walk Technique
then
AMRAP 7
Handstand Walk
Rx: Max Distance (meters)

Conditioning:

AMRAP 30
Row 1000m (Fx: 800m)
30 Push-ups
Run 400m
30 Sit-ups

Overview of the Week

Strength:

Front Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

AMRAP 10
5 Front Squats (70% of Strength)
5/3 Strict Chest-to-Bar Pull-ups (Fx: Kippng C2B)
50 Double-unders
5/3 Strict Handstand Push-ups (Fx: Kipping HSPU)