WOD

Strength Back Squat 5×5 at 75-85% of heaviest Back Squat immediately into Strict Dips , stopping 1-2 to reps before failure. ( Advanced athletes use rings) Skill 5 sets of 5  unbroken T2B, rest as needed between sets.  If you don’t have 5 T2B, attempt as many as you can unt

Strength  Split-Jerk 3-2-2-2-1-1-1-1 Work 7 Power Snatch  @ 105/ 73 # 30 Toes-To-Bar 7 Power Snatch 20 Toes-To-Bar 7 Power Snatch 10 Toes-To-Bar!

Skill 15 Minute HS Practice & Hollow- Rock Strength Back-Squat, 4×9 @ 75% Work 5rds (165/105) 12 Deadlift 9 Hang Clean 6 Shoulder to OH 3 Lunge in place each leg Midline 100 Ab-wheels

Warm -up Clean and Jerk Prep 800m Run! 10 C&J 600m Run 10 C&J 400m Run! 10 C&J 200m Run! 10 C&J 100m Run! 10 C&J 135/95   This is especially long workout, take your time and pace yourself..

Skill Push-ups  ( focusing on achieving proper depth and keep elbows close to the body. ) Light Back Squat 50-60 % 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Midline 50 weighted situps * go up in weight from last week.

Skill Spend 10 Minutes focusing on strict toes to bar. Work Push- Press 5×3  @ 60 -75% FRAN 21-15-9 Thrusters #95/65# – Pull- ups *  Beginners should sub pullups for jumping pullups or rings rows. * make sure you’re very warmed up and mobile. * please note your time. Cool D

Strength Hang Power Clean 5×2 (Heavy) this would be a good time to experiment with finding your heaviest  2RM  Hang Power Clean. RM = Rep Maximum. 5 rounds of: 7 reps of deadlift at 135/83 lb 10 reps of 24/20 in box jump 20 reps of double unders * sub double -unders f0r 60 single

Partner WOD AMRAP in 5 Minutes 1 P Snatch/1 Burpee 2 P Snatch/2 Burpees 3 P Snatch/3 Burpees 4 P Snatch/4 Burpees 5 P Snatch/5 Burpees Rest 2 Minutes AMRAP in 5 Minutes 1 Thruster/1 Pullup 2 Thrusters/2 Pullups 3 Thrusters/3 Pullups 4 Thrusters/4 Pullups 5 Thrusters/5 Pullups Gents=11

Complete as many rounds/reps as possible in 10 minutes of: 10 Pull-Ups 10 Push-Press (75/53) 10 Sumo DeadLift High-Pull (75/53) Rest 3 minutes Then Dogtown Mile for time.  (From Dogtown Athletic to West Grand Avenue )