Warm up

2 rounds:

10 alternating single leg glute bridges

10 supermen

5 empty BB back rack jumping squats

5 behind the neck empty BB thrusters

Front Squat + Jerk

For load, from the rack:

3 front squats + 5 jerks

3 front squats + 4 jerks

3 front squats + 3 jerks

3 front squats + 2 jerks

3 front squats + 1 jerk

Rest as needed between sets. Start around 65% of your Clean & Jerk max and build up. Use last week’s weight to assess where to start. There is one less front squat on these complexes than last week.

Split jerk or push jerks

Open style WOD

Open WOD 17.3:

Prior to 8 mins, complete 3 rounds of:

6 Chest-to-bar Pull-ups

6 Squat Snatches 95/65 lbs

— then, 3 rounds of:

7 Chest-to-bar Pull-ups

5 Squat Snatches 135/95 lbs

— then, if all 6 rounds are completed within the first 8 mins, continue and complete prior to 12 mins, 3 rounds of:

8 Chest-to-bar Pull-ups

4 Squat Snatches 185/135 lbs

— then if these 3 rounds are completed within the first 12 mins, continue and complete prior to 16 mins, 3 rounds of:

9 Chest-to-bar Pull-ups

3 Squat Snatches 225/155 lbs

— then if these 3 rounds are completed within the first 16 mins, continue and complete prior to 20 mins, 3 rounds of:

10 Chest-to-bar Pull-ups

2 Squat Snatches 245/175 lbs

— then if these 3 rounds are completed within the first 20 mins, continue and complete prior to 24 mins, 3 rounds of:

11 Chest-to-bar Pull-ups

1 Squat Snatch 265/185 lbs

You must complete all the rounds and rep of one section to be allowed to extend the time cap by 4 min. If you have not completed the first 6 rounds by minute 8, you are done.

17.3 scaled or Master 55+: same rep schemes and time caps, with jumping pullups instead, and weights at 45/35 lbs, 75/55 lbs, 95/65 lbs, 115/75 lbs, 135/95 lbs, 155/105 lbs.

Squat snatches or power snatches with overhead squats also permitted”

EVF360

Part A

For time:

500m/400m row

15 double DB hang squat cleans 50/35 lbs

500m/400m row

12 double DB hang squat cleans 50/35 lbs

500m/400m row

9 double DB hang squat cleans 50/35 lbs

500m/400m row

6 double DB hang squat cleans 50/35 lbs

500m/400m row

3 double DB hang squat cleans 50/35 lbs

Time cap: 18 min

Part B

12 min AMRAP ladder:

2 chest-to-bar pullups

2 alternating DB snatches 50/35 lbs

2 DB goblet hold squats 50/35 lbs

Rx+: DB squat snatches

Scaling: replace the chest to bar pullups with banded chest to bar pullups (prioritize range of motion, chest to rig) or with 2x ring rows (4-8-12-16…)