*Open Competitor Training Session HERE – Time Change

WOD:

1) 20 minutes EMOTM: Odd, 8-12 Box Jumps 24/20, Even 6-10 Toes-to-bar

The emphasis here is technique/skill work not volume. Box Jumps focus on rebounding, take no longer than 20 seconds. Toes-to-bar only do as many reps as you can kip. As always the goal is to maintain volume and build in a number of reps you can consistently hit over the course of the 10 rounds.

2) Power Snatch: 1 Rep Every 40 Seconds For 15 Rounds

Start at 70-80% of your Max Power Snatch, and build from there. Focus should be on technique and clean movement not on maxing out.

3) Power Clean + Push Jerk: 1 Rep Every 40 Seconds For 15 Rounds

Start at 70-80% of either your Max Power Clean or Max Push Jerk, whichever is the lower of the two. Focus should be on technique and clean movement, not maxing out.

4) 8 minute AMRAP:

8 Power Cleans 155/105

8 Burpee Lateral Bar Hops

Emphasis is capacity here, put your hands on the bar immediately upon finishing, even if you’re only able to get in singles.

5) Yoke Carry: 6 x 100ft

Heavy as possible. Rest 90-120 seconds between sets.

6) Double-unders: 8 x 20:10

Keep track of total reps completed.

7) GHD Sit-ups: 4 x 12

Rest 90 seconds between sets. Weight as deemed fit.

8) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Weighted as deemed fit.

9) Reverse Hyper: 4 x 12

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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