Competitor WOD June Week 4

Day 1 Warm up Double unders 3 x 20 unbroken Seated DB ext. rot.3 x 6 GHD sit ups 3 x 10 RKC kb snatch 3 x 3-5 then SWOD A. Back squat , 6.4.2.6, rest 3 minutes then B. 3 position snatch, build up to max effort w/out letting go of bar *speed under the bar C. DB bent over row, 4 x 6-8 @ 21X1, rest 60 seconds bt. arms MetCon D. 155/105# thruster x 20 sec on/90 sec rest. amrap x 4 (for max reps) Warm Ups GWOD then Mobility Day 2 SWOD 7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80% 1) Every 30 seconds for 3 minutes: 1 Power Snatch + 2 Behind-the-Neck Push Presses @ 70% *Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip. 2) Every 30 seconds for 3 minutes: 2 (TNG) Power Cleans + 1 Push Jerk @ 70% Conditioning 3 rounds for total working time of: 50 Double-Unders 20 UB HSPU (reg standard) 15 UB TTB Rest 1:3 DAY3 GWOD Day 2 then Mobility SWOD 5 x5 Weighted Strict Pull Ups 8 x 3 Sumo Deadlift MetCon 5 Rope Climbs 15′ 10 Wall Balls 20/14# 4 Rope Climbs 15′ 15 Wall Balls 20/14# 3 Rope Climbs 15′ 20 Wall Balls 20/14# 2 Rope Climbs 15′ 25 Wall Balls 20/14# 1 Rope Climbs 15′ 30 Wall Balls 20/14#   Day 4 Day 1 Warm up Double unders 3 x 20 unbroken Seated DB ext. rot.3 x 6 GHD sit ups 3 x 10 Long Cycle  KB snatch 3 x 3-5 A. Three sets, not for time, of: Roll to Candlestick x 8-10 reps Handstand Walk x 15-20 meters High Box Jump x 1.1.1.1.1 (Step down between reps) B. Three rounds for time of: 10 Push Press (165/105 lbs) 20/15 Handstand Push-Ups 30 Pull-Ups 40 Kettlebell Swings (32/24 kg)]]>