In Wod

“Dirty 30”
For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)
30 Toes to Bar
30 Push Press (95/65)
30 Deadlifts (95/65)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

COMPETITOR/ Open Prep

1. Barbell Cycling
For Time:
15 Clean and Jerks (185/135)
Rest 2:00
12 Clean and Jerks (205/145)
Rest 2:00
9 Clean and Jerks (225/155)
Rest 2:00
6 Clean and Jerks (245/165)
Rest 2:00
3 Clean and Jerks (265/175)

2. Deadlift
Build to a Heavy Set of 3

3.For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

WEIGHTLIFTING
Back Squat
Warm up 40%-50%-60% 5-5-3
75-5
85-3
95-1+

Pause squat
4-4-4-4 (3 seconds at parallel & 3 seconds below parallel)

Circuit
3 Rounds
8-10 Bent over Row
10 Weighted Step Up
15 GHD Sit Ups (weighted)

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