Dynamic Effort Upper
Strength
Clean Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat)
Strength
Snatch Blocks (4×2 @ 80% from blocks, bar above knee. Full Squat)
WOD
“Rebel Yell”
12min AMRAP
2 Snatches (135,95)
20 Dubs (x2)
4 Snatches
20 Dubs
6 Snatches
20 Dubs
8 Snatches
20 Dubs
10 Snatches …..
**Score total reps
2 Snatches (135,95)
20 Dubs (x2)
4 Snatches
20 Dubs
6 Snatches
20 Dubs
8 Snatches
20 Dubs
10 Snatches …..
**Score total reps
Special Strength
6×3 @ 80% Klokov Press
Special Strength
3 x 12 weighted kipping pull ups
**Use weight vest
**Use weight vest
Abs/Core
100 Sit Ups in as few sets as possible.
**Anchor feet under DBs or dollys
**Anchor feet under DBs or dollys
Finisher/Recovery
3x 20 Incline Reverse DB Flys + Windmills