Olympic 5 x 2 High Hang Snatch @ 70% 1RM -or- 7 RPE Conditioning Granite Games Qualifier Workout #3 Rx’d: For time (12:00 time cap): 3 rounds: 12 Chest-2-Bar Pull-ups 12 DB Snatches (50#/35#) Then.. 3 rounds: 12 Bar Muscle-ups 12 DB Snatches (50#/35#) Intermediate: For time (12:00 time cap): 3 rounds: 12 Unassisted Pull-ups …
Accessory 3 sets for quality: DB Bench Press x 15-20 Reps Double Kb Bent Over Rows x 10-12 Hollow Hold x :30-:45 Conditioning In 4 minutes, complete the following: 2 rounds of: 15 Kb Swings (53#/35#) 15 Box Jumps (24″/20″) With remaining time: Max Calorie Row Repeat for 3 rounds. Rest 3:00 between rounds.
Olympic Clean Complex 5 x 1 Clean Pull + 2 Hang Cleans + 1 Jerk Work between 60%-70% of Clean and Jerk Max Conditioning Reps of 1-2-3-4-5-6-7-8-9-10 Deadlift (245#/163#) Strict Pull-ups
Strength 4 x 3 Tempo Front Squat @ 70% 1RM 31×1 Tempo Conditioning Complete reps of 21-15-9 for time: Dumbbell Thrusters (50#/35#) Burpees
Partner WOD With a partner, complete the following for time (30:00 cap): 100 Wall Balls (20#/14#) 100 Burpees 100 Alternating Db Snatches (50#/35#) 100 Box Jumps One person works, while the other Rows 250m. Once the rower the done with the 250m, then both athletes will switch tasks.
Strength/Accessory 3 sets: Alternating DB Z Press x 20 (10/10) Alternating Double DB Single Leg RDL x 20 (10/10) V-ups x 15-20 Conditioning 10:00 AMRAP: 30 Double Unders 20 Alternating Front Rack Lunges (75#/53#) 10 Handstand Push-ups
Conditioning “Kellen Helly” from Comptrain Class For time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly 1 round of Kelly: 400m Run 30 Wall Balls (20#/14#) 30 Box Jumps 1 round of Helen: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups
Olympic 8 x 2 Squat Cleans + 1 Split Jerk Build to a heavy complex Conditioning For time: 1000m Row Then 3 rounds of: 10 Power Snatches (135#/93#) 10 Lateral Bar Hopping Burpees
Strength Back Squat 5 x 5 @ 31×1 Tempo Add 5-10# from last Monday Conditioning 3 Rounds for time: 21 Deadlifts (155#/103#) 15 Toes-2-Bar 9 Shouldler-2-Overhead (155#/103#)
Partner WOD With a partner complete as many rounds + reps as possible in 30 minutes of: 150 Double Unders (300 singles) 100yd Weighted Walking Lunge (2 x 50#/35# DBs) 50 Pull-ups One partner works, one partner rests. Split up reps as you wish.
