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Strength Squat Snatch Rx  For Time:  10 Power Snatch + OHS @ 80% of 1RM  CAP 3 Competitors For Time: 10 Squat Snatches @ 80% of 1RM  CAP 3 WOD “Over The Mountain” Rx 3 Rounds For Time:  400m Run OR .5 Mile (800m) Assault

4 Sets 6 Contralateral Single Leg DB RDL’s / side + 6 Single Leg ATG Split Squats / side + :20 – :30 GHD Hollow Iso Hold + 100’ Double KB Front Rack Carry @ Heavy Load -rest 2 min between sets-

Strength Deadlift  Deadlift Peaking Progression TESTING WEEK Rx  Find a 3RM Deadlift.  -rest 2-3 minutes between sets- Competitors Find a 1RM Deadlift.  -rest 2-3 minutes between sets- WOD “Pyramid Scheme” 3-6-9-12–9-6-3 Deadlift 6-12-18-24-18-12-6 Wall Balls CAP 15 Rx – 185/135 & 20/14 Competitors – 225/155

Rx 2 Sets :40 AMRAP Ring to Bottom of Dip (Catching Position) Row -2:00 rest-  :40 AMRAP Parallette Push-Up  -2:00 rest- Competitors 2 Sets :40 AMRAP Ring Muscle-Ups -2:00 rest-  :40 AMRAP Deficit Kipping HSPU 4/3” -2:00 rest- WOD “TEAMnastics” Rx 3 Rounds For Time

Strength Front Squat Peaking Progression TESTING WEEK Rx  Find a 3RM Front Squat. -rest 2-3 minutes between sets- Competitors Find a 1RM Front Squat.  -rest 2-3 minutes between sets- WOD “Speed Is The Name Of The Game” Rx 8 Rounds For Time: 6 Hang Power

Strength Front Squat Peaking Progression Week 6 Rx  3 @ 88% of 3RM  3 @ 90% of 3RM  AMRAP (-1) @ 92-95% of 3RM AMRAP (-1) @ 92-95% of 3RM -rest 2 min between sets- Competitors 3 @ 84% of 1RM  3 @ 88% of

WOD “Quadruple In Size” Rx In Teams of 3:  150 Total Wall Balls 20/14 120/100 Total Calorie Row OR 100/80 Calorie Ski-Erg 90 Double Unders (Per Person)  60 Total Double DB Devils Press 35/20 per hand Competitors Rx In Teams of 3:  150 Total Wall

Strength Squat Clean Rx + Competitors Every :30 x 12 Sets 1 Squat Clean @ 80% of Heavy Single from Week 1 -rest/reset bar onto the floor during rest- WOD “Habanero” Rx 6 Sets For Time:  8 Hang Squat Cleans 95/65 -rest :30-  6/5 Calorie

4 Sets 6 Contralateral Single Leg DB RDL’s / side + 6 Single Leg ATG Split Squats / side + :20 – :30 GHD Hollow Iso Hold + 100’ Double KB Front Rack Carry @ Heavy Load -rest 2 min between sets-

Strength Deadlift  Deadlift Peaking Progression Week 6 Rx  3 @ 88% of 3RM  3 @ 90% of 3RM  AMRAP (-1) @ 92-95% of 3RM AMRAP (-1) @ 92-95% of 3RM -rest 2 min between sets- Competitors 3 @ 84% of 1RM  3 @ 88% of