Barbell & Accessory
A) Squat Clean & Jerk – Cycle 2, Week 3/3
5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
Percentages based on 70% of your 1 RM; add 5lbs over Cycle 1
B) Handstand Hold Attempts 5×10
C) Jumping Bar Muscle-ups 5×5
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Foundations
Partner WOD for time (20 cap) / 1 works, 1 rests
500 Single Unders
400m Run
300 Mountain Climbers
200 Lunges
100 Burpees
Conditioning
20 min clock:
Snatch – starting w/ a 45/35# bar and adding 10# each rep until failure
-then
Clean – continue adding 10# each rep until failure
-then
Deadlift – continue adding 10# each rep until failure
* score = sum of heaviest of each lift
Competition
For time (20 cap)
45 Deads 225/155/105
45 Cal Row
45 OHS 115/85/65
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Weekly Challenge
AMRAP 1 minute – Pull-ups