3 rounds with 1:30 min rest in between sets

50 m rope pull as fast as possible, followed by strict DB press with a weight that allows for 6-8 reps, directly into ME DB push press *so once the strict press fails, go directly into the push press until your arms want to fall off then stop- no push jerks


Box Jump, v-ups



Barbell WOD:

1.) CLEAN GRIP DEADLIFT + CLEAN + CLEAN GRIP DEADLIFT + CLEAN + JERK (4x1) @ 65% of 1 RM C&J 2.) Pause Back Squat Hold a 3 second pause at the bottom of each rep. Work at 70% of your 1RM Back Squat. 3.) Superset x3 of Single Leg Rear Foot Elevated Split Squats x10/leg and Barbell hip thruster x 8

Accessory Work:

1.) Renegade Row 2 x10 2.) V Ups 2x10 3.) Walking Sandbag Lunges 2x10 (hold sandbag normally at belly)

Optional Skill Work:

Double Under work

1) 1:00 no rope, practice nice, easy jumping on balls of feet, core tight, elbows in tight, neutral spine

2.) 1:00 easy singles with rope applying same principles as #1

3.) Spend 3-5 mins practicing a single-single-single-double under attempt

7/16/19 #boilermaker15k #getoutandrun


Handstand skill and pull-up superset for 15 mins:

Handstand skill work: 2-3 rounds

1) 5-8 seated heavy DB press

2) 30s handstand hold/pike hold

3) wall walk/handstand negatives

Alternate with pull-ups variations:

1)8-10 inverted row

2) 5 negatives

3) 5-10 pull-ups

For time: 18min cap

400m run, 10 S2OH(135/95), 50DU, 400m run, 20 S2OH(105/75), 50DU, 400m run, 30 S2OH(95/65), 50 DU



Barbell WOD:

1. POWER SNATCH + 2 SNATCH GRIP PUSH PRESSES + HEAVING SNATCH BALANCE (5x1) @ 65% of 1 RM Snatch 2.) TEMPO FRONT SQUAT (3 SECOND ECCENTRIC + 1 SECOND PAUSE) 4x3 @ 70% of 1 RM Front Squat 3.) Bench Press 5x5 Work at 75% of your 1RM Bench Press

Accessory Work: 1.) 10R/10L single leg kb deadlift superset with a 1:00 glute bridge hold 2.) Bicep Tricep superset 3 rounds: 10 bicep curls directly into 10 tricep extensions (set up red band on rig hands grab either side of band in a neutral grip and pull down to hips 3.) Single arm kb sit ups 3x20 (10 per arm) laying down with legs straight out in front, KB up as if starting in a turkish get up, sit up while maintaining KB position

Skill: Max distance sled sprint with an empty sled