Age Group Workout #3: With a Partner: You go/I go

3 RFT:
30’ HSW
30 Pull Ups
30 Lateral Burpee Over DB (35/50)
30 T2B

*20 min TC

All Semifinal Workouts: Heavy Isabel
For Time:
30 Snatches

Here are the breakdowns by age groups:

65+: (75/115)
14-15, 60-64: (85/135)
16-17, 50-59: (105/155)
40-44: (145/185)
35-39: (145/215)
Indy: (155/225)

*10 min TC

AG Semis Event 4:
150’ Single DB OH Walking Lunge (35/50)
50 Alt. Arm DB Snatch (35/50)
50 Box Jump Overs (20/24)

Post Core: 10-12 min to complete as many rounds for QUALITY:
20 Flutter Kicks
10 sec Hollow Hold
20 Russian Twist with MB
10 MB to Sky Sit Ups
1 min Rest

Deadlift 5-5-5-5-5

12 min AMRAP:
6 HSPU (Comp: SHSPU)
12 DL (Rx: 125/185, Comp: 165/245)
24 Box Step Ups (20/24)

Murph Prep:
30 min AMRAP:
400m Run
10 SPU
25 Push Ups
50 Air Squats

3-3-2-2-1-1 OHS

For Time:
21-15-9:
OHS 55/75 (Comp: 75/115)
T2B

16 min EMOM: Power Clean & Jerk
0-8: 2 Power Clean & Jerk - all at SAME load!
8-16: 1 rep Power Clean & Jerk - can add load as you go!

8 min AMRAP:
3 Power Clean & Jerk (105/155)
4 Ring Muscle Ups (Scale: BMU, SPU, Jumping PU with Negative, Recline Pulls)
5 Lateral Burpees Over the Bar

For Total Reps:
On a Running Clock:

Round 1: 4 min of work per movement
2 min Rest
Round 2: 2 min of work per movement

Max Cal Row
Wall Ball (14/20, 9/10)
AMSU

5 sets: 5 Double KB or DB DL into 50’ Farmer Carry into 5 more DL

1:30 rest between sets

10 min “AMRAP”:

20 Single DB Snatch R (35/50)

20 Single DB Snatch L (35/50)

60 Single DB Front Rack Step Up (35/50, 20/24)

120 DU

For Time:
800m Ru

4 Rounds:
15 Pull Ups
30 Push Ups
45 Air Squats
800m Runn

Hang Power Clean 4-3-2-1

DL 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

8 min to get in sets of SLDL: Single DB SLDL: 6R/6L

WOD:
For Time: 21-15-9
Double DB Clean (35/50)
C2B

25 min AMRAP: Partner

1 partner Accumulate as many cals as possible on Rower

2nd partner AMRAP:
150 Wall Balls
150 Hang DB Snatch (75R/75L)
800m MB Carry (400m EACH)
30 Rope Climbs

*Partners may switch as needed.

*If you finish that you get a time for that part, and if you don’t you get total reps. Then, if finish can use remaining time to go you go/I go on rower cals.

Push Press - 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min
Superset: 5x:
6 Alt Arm Seated Double DB Zpress
right into:
12 Alt Arm Plank Push Up
1 min Rest

WOD: On 6 min Running Clock:
0-2 Max Rep T2B
2-4 Max Rep AMSU
4-6 Max Rep Push Up position DB Drag (35/50)

20 min EMOM of Alternating:
Even: 2 regrip Squat Cleans (can add load as you go)
Odd: 1-8 SHSPU

10 min AMRAP:
8 Squat Cleans (75/115)
12 Push Ups (Comp: 8 Ring Dips)

High Box Jumps 3-3-3-3

Back/Front Squat: 2-2-2+
All at SAME load! Heavy: 86-97% - High side of the range for week 4.

10 min to get in: 4x8 Cossack Squats (W or W/O load) - use KB or DB in goblet position

WOD: 5 min Max Rep Burpee Box Jump Over (20/24)