Take the Plunge
Squat Clean
50% 2 sets of 3 reps + 1 Jerk
65% 2 sets of 3 reps + 1 Jerk
75% 2 sets of 2 reps + 1 Jerk
80% 2 sets of 1 rep + 1 Jerk
85% 3 sets of 1 rep + 1 Jerk
Clean Pull
60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps
For Time:
30 Squats @ 225
30 Burpee Broad Jumps
*Competitor: As prescribed
*Established: 185
*Recruit: 115
Post time comments.
Overhead Squat
Snatch Grip Deadlift
3 x Max Pull-ups
3 x 5 Heavy Good Mornings
For time:
Run 800m
50 Box Jumps @ 24″
50 KB Swing @ 2 Pood
50 OH Walk Lunge @ 45 lb
Run 800m
*Competitor: As prescribed
*Established: 30 reps on all/1.5 pood/35 lb.
*Recruit: 25 reps on all/20″ box step ups/1 pood/25 lb.
Post results to comments.
Rest
[Dynamic Efforts]
Strict Press 8 x 3 @ 60%
3 x 5 Power Cleans – Heavy
3 Full Squat Clean Every minute on the minute for 5 min @ 50%
3 x 30 Supermans
5 Rounds or 15 Minutes, which ever comes first
5 Strict Press @ 135
30 Double Unders
10 Pull-ups
30 Double Unders
**Practice rest timing on this WOD.
*Competitor: As prescribed
*Established: 135 Push Press/4x single unders
*Recruit: 95 strict press/2x single unders/pull-up progressions
Post results to comments.
[Dynamic Efforts]
Box Squat 8 x 2 @ 60%
Deadlift 8 x 1 @ 60%
3 x 5 Power (Light) Snatch
3 Full Snatch every minute on the minute for 5 min @ 50%
3×50 Situps
4x400m run or row 1:2 work to rest
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Post results to comments.
