Author: The Black Book

For time:
30 Burpee
30 Toes to bar
30 KB Snatch 24/16
30 Box over 24/20
30 Cal row

Back Squat
5-5-5-5-5

Shoulder Press
5-5-5-5-5

Deload week

Running drills
Pose foundation

5 Rounds:
In 3 minutes,
Run 300m
10 Thruster 16’s

Deload week

Pull-up
Foundations

“Death by Pull-up + Push-up”

With a continuously running clock do one pull-up and push-up the first minute, two pull-ups and push-ups the second minute, three pull-ups and push-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Deload week

Snatch
Drills

Snatch balance 5×2
Tempo Snatches:
From hang, 3 sec to high hang
From ground, 5 sec to high hang

Snatch
2-2-2-2-2 @70%

Deload week

Toes to bar
Foundations

For time:
50 Russian twists 24/16
50 Back extension
100 Flutterkicks
Accumulate Side plank 50 second / side
50 Back extension
Accumulate Plank hold 100 seconds

Deload week

Clean & Jerk
Drills

Jump to split
Press to Jerk
Landing position Cleans

Clean & Jerk

2-2-2-2-2 @70%

Deload week

Muscle-up
Foundations

On the minute for 20 minutes,

1st 70 meters 10m sprints
2nd 12 Goblet Squats 32/24
3rd 10 Ring dip
4th 8 Burpees

Deadlift
Go for a heavy 1 rep

4 Rounds for reps:
1 min Rope climb
1 min Sit-ups
1 min Kettlebell swing 32/24
1 min Rest

Buddy WOD

In 10 minutes as many rounds as possible,
5 Thuster 42,5/30
5 Jumping pull-up

Add 5 reps each round.