Competitor WOD Week #3

Competitor WOD Week #3 Day #1 Power 1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec. 2a) 3X5 Push Press – heaviest possible, rest 60 sec. 2b) 3X5 Bent-Over Rows  – rest 60 sec. Strength 1) Back Squat 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes. Conditioning 5 rounds for total reps of: 1 min. to complete 5 Power Cleans @ 155/105# -with the remainder of the minute complete ME Split Jerks @ 155/105# 1 min. ME Burpees   Day #2 Power 1) 7X2 First Pull + Hang Snatch –  rest 60 sec. 2a) 3X5 Hang Snatch High Pulls – heavy  rest 60 sec. 2b) 3X3 Snatch Grip Push Press + OHS –  rest 60 sec. Skill/Midline 1a) 3XME T2B – rest 60 sec. 1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec. Conditioning 3 rounds for  time : Run 400m 25 Wall Balls 20/14# *Rest 1 minute after the first round, and rest 2 minutes after the second round.   Day #3 Strength 1a) Deadlifts: 5X3 @ 70% – rest 60 sec 1b) 5X3 Bench Press @ 70% – rest 60 sec. Conditioning For time: Run 800m 30 Muscle-Ups (or 40 Chest to Bar PullUps + 20 Ring Dips) Run 800m Day #4 Power 1) 12 minutes to establish a 1RM Clean and Jerk. Strength Front Squats: 5X3 @ 75% Conditioning 3 rounds for total reps of: 1 min ME Front Squats 135/95 1 min ME HSPU 1 min ME KB Swings 70/44 1 min ME Pull-ups (Kip as needed) *Rest 1 minute after each round.]]>

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