Back squats: 3 sets 2/fail (+5)
Labor Day WOD: 7 rounds 30 min cap
7 pull-ups
7 thrusters
7 bar over burpees
7 KB swings
7 T2B
7 box jumps
extra work on board...
Clean Complex: 6 sets (climbing each set if possible) every 2:30
1PC+1FS+SJ(pause in split)
Front squats: 2 sets 3/fail (+5)
WOD: 4 x2min AMRAP
5 HPC
5 Thursters
rest 1 min between...
Snatch complex:
1 set every 2 minutes of the following:
Snatch grip DL + Hang power snatch + overhead squat for 7 sets increasing each set if possible
Push press: 3 sets 3/fail...
Back squats: 3 sets 3/fail (+10)
WOD: 20 min AMRAP
12 step ups (1R + 1L = 1 rep)
10 KB swings
100m Run
Rest 2 min between rounds
extra work on the board...
Strict press: 3 sets 3/fail ~65%
Low incline BB press: 2 sets 3/fail ~65%
WOD: 3 Rounds
Push press x 1 min max reps
SDLHP x 1 min max reps
True push-ups x 1 min...
BB warm-up
BB Complex
A. Hang power clean up to quality triple, then 3 x 3 @ 85% top weight
B. Split jerk w/3 second pause in split: 5 x 2 @ quality...