work up to heavy

Hi hang clean+hang clean+low(below knees)hang clean+split jerk

Then do 

12×1 clean and jerks at that weight
B)1 min on 1 min off for 5 rounds

Max burpee d ball over the shoulder


1 min on 1 min off for 5 rounds

Double eye level KB swing


 50′ bear crawl+100 yard run

Rest as needed between rnds 


Competitors… I understand not everyone has unlimited time. But part of being a competitor is going 100% in each section of the workout. This is especially important in the class workouts! This is more vital than the competitor programming! Intensity brings results to a competitor. 5 minutes rest between Class and Comp WODs isn’t necessarily bad, but it definitely is if your hitting class at 85%.


3 rounds

30 cal assault bike

20 Hspu 

10 muscle ups

20 Hspu 

30 cal assault bike

Rest 3 min


Front squat


All sets at the same heavy weight.


A)20 min clock

Emom 10 minutes

1 power snatch

Emom 10 minutes

1 squat snatch

B) every 4 minutes for 20 minutes

20 alt db snatches-you choose weight.                                           (take 1 min or less)

200 m run.                                              (Take 1 minute or less)

Bike or row the remainder of each 4 minute interval at a recovery pace. You’ll find that if your recovery pace is actually a working pace you will not keep db snatch…

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Do class before or after… No matter 

3 min AMRAP 

HSW 30′

3 mu

Rest 3 min

3 min AMRAP

HSW 30′

3 bar mu

Rest 3 min

HSW 30′

3 legless rope climbs

B) 500 double unders for time

5 burpees every :90 including the start


A) 8 sets

3 sumo deadlift+3 conventional 

Reset after every pull.

B) nose to wall hold 1 min x 3

Rest as needed between sets

C) 15 min AMRAP

10 hip ext

10 db squat snatch 50ish/35ish

30 double unders