For Time:
Weights
60kg Rxd/Men
30kg Rxd/Women
500m Row
15 Power Snatches
500m Row
15 Power Cleans
500m Row
15 Jerks
500m Row
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SWOD 1: Push jerk 3-3-3-1-1
Watch this video and enjoy learning this explosive movement
SWOD 2: Dumbbell thrusters (video)
Do a set of 10 at a lighter weight. As many times as possible, go up in weight and do another set of 10. When you hit a weight at which you can no longer do 10, complete 25 reps in as many sets as necessary.
SWOD 3: Back squat 12×2 (12 sets of 2 reps), every 45 seconds, dynamic effort @ 65% of back squat 4RM
The purpose of a “dynamic effort” is bar speed. The weight is lighter, so strive to make each rep as explosive as possible, driving up rapidly from the bottom of each squat.
For time:
Squat clean, 1 rep (185,95)
10 Parallette handstand push-ups
Squat clean, 2 reps
9 Parallette handstand push-ups
Squat clean, 3 reps
8 Parallette handstand push-ups
Squat clean, 4 reps
7 Parallette handstand push-ups
Squat clean, 5 reps
6 Parallette handstand push-ups
Squat clean, 6 reps
5 Parallette handstand push-ups
Squat clean, 7 reps
4 Parallette handstand push-ups
Squat clean, 8 reps
3 Parallette handstand push-ups
Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
If unable to perform a handstand push-up, elevate your knees on a box or a bench.
Enjoy the sunshine folks!
With a partner, for time:
40 ground-to-overhead, 95/65 lbs (alternating partners for each rep)
Piggyback ride length of soccer field, switch as needed
40 jumping alternating lunge (must do together with partner)
Wheelbarrow race length of field, switch as needed
40 hang power cleans (accumulated as a team, divide as you please)
One partner broad jumps, the other toy soldier length of field, switch halfway
40 squats (must do together with partner)
Backward run together length of field
40 partner ball slams, 6-16 lbs
Alternating med ball throw down length of field
40 partner med ball sit-ups
Alternating med ball throw down length of field
14 I did this!