WEEK 3 – MONDAY

PreWOD Competitor:
Snatch: 8 Singles at 80%-90%
then,
2RM Snatch Pull from the floor (this might be somewhere around 100% of your 1RM), -5%, -10%

Warm-up:
1 minute Burpees
1 minute Double-unders
1 minute Alternating lunges
4 Rounds:
5 Wall Squats
5 Push Press
5 Good mornings
1 minute Super Dogs

Strength A:  20 minutes
Fitness: Back Squat – 5×3
Competitor: Back Squat – 3RM – No Pauses, no pauses, no drop sets

Strength B: 8-10 minutes to warm-up to starting weight
6 Rounds: Every 90s – 1 Push Press + 1 Push jerk + 1 Split Jerk work up to heaviest possible

Strength C:
Deadlift: 1×1  – 97.5%

Fitness Cashout (or begin individual work):
5 minutes planks, every fail perform a max set of pullups or ring rows

Competitor Gymnastics:
3×5-7: Ring Pushup + Plank complex
then,
1 Set: Max Muscleups
then,
4 Rounds – Superset:
A) Submax False grip L-sit strict pullups
B) Submax Ring Dips: descend as slow as possible, pause above rings, explode up

WEEK 3  – TUESDAY

PreWOD Competitor:
3 minute couch stretch each leg,
3 minute barbell mash calves each leg
15 minute AD

Warm-up:
2 Rounds –
1 minute double-under
1 minute alternating lunges
1 minutes burpees
1 minute kettlebell swings (easy sets)

Strength: none (demo wall climbs for people that need it. Can scale by climbing up half the wall, or 5 scaled HSPU + 5 roll-up pushups)

WOD: 80-90% Effort
A) 10 Run
Run 200m + Max Chin-ups
Rest 4 minutes
B) 10 minute:
AirDyne 12 Calories + 12 Kettlebell swings 53/35
Rest 4 minutes
C) 10 Minute Row
Row 12 Calories + 3 Wall Climbs

Fitness Cashout: none, can run a 400m time trial if desired (dynamic warm-up first)
Competitor Cashout: run a 400m time trial (dynamic warm-up first)

WEEK 3  – WEDNESDAY

PreWOD Competitor:
Clean and Jerk – 5 Singles at 80%-90%
then,
2RM clean Pull from the floor (somewhere around 100% of 1RM), -5%, -10%

Warm-up:
1 minute Double-unders
1 minute Burpees
1 minute alternating lunges
4 Rounds:
5 wall Squats
5 Thrusters
5 Ring Rows
1 minute Super Dogs

Strength:
Fitness: Front Squat – 3 Rep max or 1 rep max
Competitor: Front Squat – 1RM, no pauses no drop sets

WOD:
5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Competitor Gymnastics Work:
Work up to Max strict deficit HSPU
then
Work up to max deficit Negative only
then
5 sets: Deficit submax strict directly into submax kipping – you choose deficit
then,
4 sets: 20 Shoulder taps

WEEK 3 – THURSDAY
Aerobic Base Development:
AirDyne 30s hard/30s easy for 30 minutes

WEEK 3 – FRIDAY
PreWOD Competitor:
Max split jerk – Can drop bar or use blocks
then
5×2 – Jerk Drive
then
10s max rack support

Warm-up:
1 minute Burpees
1 minute Air Squats,
then
5 minutes:
5 Muscleup swings or ring rows
5 Pushups
5 kettlebell swings 53.35
5 Close grip pause overhead squats with bar

Strength:
Fitness: Overhead Squat – 3RM or 1RM
Competitor: Overhead Squat – 1RM –  no pauses not drop sets

WOD:
“Nate”
AMRAP 20:
2 Muscle ups – Scale with 6 ring rows/6 dips, or 5 muscle-up progressions
4 HSPU
8 KBS, 70/53

Fitness Cashout (or begin individual work):
2 minutes Hollow, then 2 minutes planks and side planks

Competitor Cashout: Individual Work

WEEK 3 – SATURDAY
Warm-up:
400m Run
5 Rounds:
5 Kettlebell swings
5 Air Squat
5 Ring Rows
5 Burpees

Strength:
15 minutes to warm up to thruster weight, then power clean weight
WOD:
One partner works at a time, alternating partners each round:
5 minute AMRAP:
5 Thrusters 95/65
5 Burpees
go directly into
2 minute AMRAP Pullups (divide as desired)
-3 minute rest-
5 minute AMRAP:
5 Power cleans 135/95
5 Wall Balls 20/14
go directly into
2 minute AMRAP T2B
-3 minute rest-
5 minute AMRAP:
5 Burpee box overs 24/20
go directly into
2 minute AMRAP DUBS