Brian Chandler

Conditioning “Pyramid Helen” For time: 1200m Run 63 Kb Swings (53#/35#) 36 Pull-ups 800m Run 42 Kb Swings 24 Pull-ups 400m Run 21 Kb Swings 12 Pull-ups  

Olympic Every 2 minute for 12 minutes (6 sets): 3 Hang Snatches w/ 2 second pause above knee Conditioning Complete for time: 500m Row 20 Deadlifts (225#/153#) 30 Burpees 40 Toes-2-Bar 30 Burpees 20 Deadlifts 500m Row

Strength Push Press 5-5-5-3-3-3 Build to a heavy set of 5, then heaviest set of 3. Conditioning CF Open 15.3 14 minute AMRAP: 7 Muscle-ups (scale to 20 Pull-ups) 50 Wall Balls (20#/14#) 100 Double Unders (scale to 50 Doubles or 150 singles)  

Strength 7 x 5 Back Squats – Every minute on the minute. Aim for ~60% of 1RM. Use the same weight for all seven sets. Conditioning “The Chief” 5 x 3 minute AMRAP: 3 Power Cleans (135#/93#) 6 Push-ups 9 Air Squats Rest 1 minute between rounds. Start each round where you left off in

Clean Complex This is the same complex as last week – just 5% heavier. Every 2 minutes for 6 minutes (3 sets) complete: 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% 1RM Clean Every 2 minutes for 6 minutes complete: 2 Clean Pulls + 2 Power

Strength Deadlift 3-3-3-3-3 Start @ 65% 1RM and build to today’s heavy set of three. Conditioning 3 rounds for time: 75 Double Unders 21 Kb Swings (70#/53#) 12 Strict Pull-ups *Scale to 45 Double Unders or 150 singles.  If you do not have unassisted strict pull-ups, scale to banded pull-ups or ring rows.

Strength Power Snatch x 1.1.1.1.1 Build to heaviest single for the day. Conditioning Reps of 21-15-9 for time: Overhead Squat (115#/83#) Bar Facing Burpees

Partner WOD 20 minute AMRAP: 30/25 Calorie Row 15 Wall Balls (30#/20#) + 15 Box Jumps (30″/24″) *One person completes the row, while the other complete the wall balls and box jumps.  Once both partners are done with their task, they switch.