10.22.2021
Warm-up
[3:00-15:00]
5:00 AMRAP
1:00 Bike
5 No Dip Muscle Clean and Press (Empty Barbell)
5 Dual DB Squat Cleans
5 Tall Box Jumps
:20-:30 Handstand Hold (Wall Supported)
+
5 RDL
5 Hand Power Clean
5 Hang Squat Clean
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk
+
1 Build Complex: 2 Hang Power Clean + 1 Push Press + 1 Push Jerk
1 Fit/Open Complex together: Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
+
[15:00-20:00]
Build to starting Weight
Weightlifting
[22:00-37:00]
Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (Every 2:00; 1.1.1.1 x 6 sets)
Set 1-2 @ 65%
Set 3-4 @ 70%
Set 5-6 @ 75%
*Pause 3sec overhead in split jerk
Hang Power Clean + Push Press + Jerk (Every 2:00; 2.1.1 x 6 sets)
Small build each set if form allows
*Pause 3sec overhead in push jerk
Metcon
[38:00-50:00]
Kill Bill (AMRAP - Reps)
1:30 AMRAP + 1:00 Rest x 5 Sets
2 Rounds
6 Hang Power Clean 115/75#
5 Push Jerk 115/75#
-Max Lateral Burpee Over Bar in remaining time
Open/RX+: 135/95#
CC: SPRINT
Goal: 8-12 Lateral Burpees over Bar,
Choose a weight you can go Unbroken on the complex each round, drop between rounds
SCORE = Total burpee reps over all 5 sets
Kill Bill (BUILD) (AMRAP - Reps)
1:30 AMRAP,+ 1:00 Rest x 5 Sets
2 Rounds
6 Hang Power Clean 75/55#
5 Push Jerk 75/55#
-Max Lateral Burpee Over Bar in remaining time
Cool Down/Stretch
[50:00-60:00]
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
1:00 Standing Straddle
1:00/1:00 Couch Stretch
EXTRA Competitor WOD
Behind the Neck Press (10 x 4 Sets; rest 1:00)
Front Foot Elevated Split Squat (@3330; 5/5 x 4 Sets; R: 30s b/t legs & 60s b/t set)
*Front Foot on 45# plate(s), either KB or DB dual suitcase loaded
Front Squat (5-4-3-3-3; every 3:00)
*Complete a :03 pause at the bottom on the first rep of each set
Set 1: 5 Reps @ 75%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 80%+
Set 4: 3 Reps @ 80%+
Set 5: 3 Reps Heavy for Day
Metcon
40:00 EMOM
min 1: 12/9 Cal Row
min 2: 10-15 GHD Sit-Ups
min 3: 12/9 Cal Bike
min 4: 16 Wall Balls 20/14#
Muscle-ups (3 rounds x 3-5-7 unbroken sets; rest as needed)
*focus here is smooth quality sets, work on catching high
