WOD

Extra Work: Run 1.5 Mile Time Trial

Extra Work: Row  6x600m @ 9 2:00 Rest Between Sets

Extra Work: Front Squat

65%x2x8 on 1:30 Notes Athletes who do not have an established 1RM front squat should be using a weight which allows for fast, technically perfect reps all the way through.

Extra Work: Rope Climb Development

16:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency) -L Rope Climb -Strict Legless Rope Climb from Seated -Strict Legless Rope Climb from Standing -Legless Rope Climb -Rope Climb w/Legs -Long, Medium, or Short Rope Pull (3-5/side per set) -Lying-to-Standing Rope Climb Notes Athlete should select a variation which is challenging enough that it is strength work rather than conditioning, but allows them to accumulate a good amount of volume (8 climbs or more.)

Snatch from Blocks (Above Knee)

5×3, use 95% of last week’s top set Notes If athlete did not perform last week’s workout, they should perform that here instead. Athlete must keep their hands on the bar for the entirety of the set.

Clean and Jerk from Blocks (Above Knee)

5×3, use 95% of last week’s top set Notes If athlete did not perform last week’s workout, they should perform that here instead. Athlete must keep their hands on the bar for the entirety of the set.

Back Squat

75%x2x5 2:00 rest between sets Notes Athletes who do not have an established 1RM back squat should be using a weight which allows for fast, technically perfect reps all the way through.

Push Press

75%x2x5 2:00 rest between sets Notes Athletes who do not have an established 1RM push pressshould be using a weight which allows for fast, technically perfect reps all the way through.