Barbell WOD:

1.) Clean &HPC Cycling- work to 90% of your 1 RM C&J for a single, then drop weight by 60% for 2 sets of max effort reps of HANG POWER CLEANS in 30 seconds

2.) Split Jerks 4x2 Work at 80% of your 1RM C&J

3.) Barbell Step Ups 4x16 Work at 50% of your 1RM Clean & Jerk. Perform 8 reps with each leg per set. Set up plates/box so that when you put your foot on the box your le/knee is at 90 degrees


1.) 8 KB highpulls, 8 kb strict press x3

2.) 3x10 heavy sandbag squats (as heavy as possible) directly into 5 broad jumps

3.) 3x20 MB or plate sit ups

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



3 rounds:

10 R/10 L single leg KB dead lifts, 10 sumo DL KB highpulls, 10 ring rows , 10 push ups

Skill: in 15 min

box jump, work on max height or scaled: 4x DB weighted ( scaled-unweighted) box/bumper stepups 8/leg, rest 60s

EMOM 15 for max reps:

30s on/30s rest:

1) Wall Balls

2) Burpees

3) box jumps


Steve box jump.JPG

500 m Row then 2 rounds: 8 broad jumps, 8 jumping split squats, 10 plank shoulder taps, :30 laying handstand hold (laying on floor, hands on wall, actively push wall, hollow out, feet together and toes pointed- Mimics a handstand), 10 beat swings


3 sets:

1) 8-12 Bulgarian Split squat/leg, rest 30s

2) L-sit progression (accumulate 30-40s)- on boxes/parallets/rings


Amrap 10:

3 Power clean (135/95)

6 Box jump

9 pullups


Barbell WOD:

1.) No Hook/No Feet Snatch (No hook grip, no moving the feet.) Work at 70% of your 1RM Snatch 5x1

2.) Back Squats 4x3 Work at 80% of your 1RM Back Squat. Keep the weight consistent across the work sets.

3.) Snatch Grp Deadlift 4x 3 Work at 100% of your 1RM Snatch. Keep the weight consistent across the work sets.



1.) 3x Bent over DB row x10, straight into max effort push ups

2.) Hip Thrusters 3x10

3.) 3x15 reverse crunches



Work spend 10-15 mins on holding a tuck position on the parallettes, experimenting straightening each leg (1 at a time), shoot thrus, push ups