Workout

WZA ONLINE QUALIFIER

Week 3

Workouts 5 & 6

FOR TIME

ON A 15:00 RUNNING CLOCK...

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Then Immediately Into...

II. IN THE REMAINING TIME...

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

Capacity Work

21-15-9

DB thruster

Cal Row

Burpee

12:00 Hard Cap on Part I-

Then Immediately Into...

II. IN THE REMAINING TIME...

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

HOMEWORK

CONDITIONING to be done before today’s wod

1. AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH)

5 Smooth Burpees Over Bar

:30 Walking Rest

*Think of Part A overall today as a prep-session for the WZA Online Qualifier. Put yourself in a position to be game-day ready.

2. 10:00 RUNNING CLOCK...

Skill / Mov't Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

STRENGTH / SKILL

ON A 10:00 RUNNING CLOCK...

40-30-20-10

Alt. DB Snatch (50/35)

Box Jump Over (24/20)

-Rest Remainder of the time-

Then, immediately into...

AMRAP x 5 MINUTES

10 DL @ 225/155

10 DL @ 275/185

10 DL @ 315/215

AMRAP @ 345/230

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