6R
-3 front squat
-1 jerk
Work from the rack.
After the 3rd front squat, go immediately into the jerk.
Increase weight each round, but don’t go so heavy that you miss a rep.
Then
4 rounds of 3 reps
3 position pause clean pull + clean pull
Then
5R
-1 power clean
-1 full clean
Increase load with each round. But don’t get so heavy that you miss.
8 min Double/triple under technique practice
Row
-12 strokes legs only
-12 strokes legs + open hips
-12 strokes arms only
-12 full strokes
Review pacing, rowing technique and running technique
WOD
3 rounds for time of:
-Row 1,000 meters
-Run 800 meters
3R
Partner shoulder flexibility drills:
7 min Emom
– Odd minute: handstand walk as far as possible in 20s (scale to handstand shoulder tap in a position where hips are above head…)
-Even minute: 20s handstand hold. Get as close to free standing as possible
4 rounds for virtuosity, not for time:
-5 strict pull-ups
-10 ring/parallette push-ups
-15 GHD sit-ups
-20 overhead squats with empty bar.
Front Squat maintaining hook grip.
3 R
-5 reps by feel with 3s pause in the bottom
3-3-3-3-3
Work up to heavy set of three.
then
8 min AMRAP
– “X” thrusters (95/65)
-30 double unders
Thrusters start at 2 and increase by 2 every round
i.e., 2-4-6-8 etc
WOD
5R
In 2:30
-row (500/400m)
-max lateral burpees over the rower in remaining time.
-rest 2:30
Final score is the smallest number or burpees completed in a given round