2:00 Glute activation
40 S-Leg Glute Bridges (2×10 per leg)
Then,
15 Wallballs
20 Lunges with Medicine Ball
20/15 Calorie Row
20 Jumping Lunges (w/o Medicine Ball)
15 Wallballs

Its week 3 of Post Activation Potentiation and you should be starting to feel more confident hitting heavy weight and doing an explosive movement right after. Things to remember
1) Consistent bracing of the midline,
2) Sitting back on each rep to load the posterior chain,
3) as you stand do not let their hips drift backwards. shooting your hips way back on the way up is going to cause you to buckle at the midline and your squat will turn into a good morning looking squat. Drive everything up at the same time. hips/shoulders/torso rise in tandem.

Back Squat
5-3-3-3-2-2-1

Immediately after each set, perform 5 Medball Bearhug jump squats with 20/14lbs as explosively as possible
Rest 4-5 minutes between sets of squats.
Start at 80% and add weight each set, ending with a heavy single. Goal: one of your sets of 2 is as heavy as last week, and your single is at 90%+.

After each set, be as explosive as you can with the medicine ball jump squats, we are looking for maximal height. For athletes who are unable to jump, a short machine sprint (~:10) would also be effective

Snatch barbell warm up focusing on power position start into a full snatch. Break the lift down and rebuild it

learning to pull under the bar actively, is often something CrossFit athletes struggle to learn. do not allow yourself to heave/hip snatch these reps. We are looking for athletes to deadlift the bar to the hip, sink to power position, pause, and then violently extend their hips without re-dipping, before pulling themselves aggressively under the bar.
Strength

Every :90 for 12 Minutes
3 Power Position Snatches full snatch

Wod-
10 Rounds
5 HSPU
10/7 Cals
5 HSPU
30 Double Unders
Rest 1:00
25 minute cap

Target Score: 6+ Rounds
Firebreather Score: Completing all 10 Rounds
*this workout is intended NOT to be finished by very many people. Shoot for 6 rounds. looking for 25 minutes of work.
Scaling-
HSPU: Never more than 2 sets but are ideally 1 through the whole workout. Scale to Push Ups or DB Push Press to preserve the pressing stimulus.
Calories: Should not exceed :45 in any round
Double Unders: Reduce reps to preserve intensity. ≤:30 seconds each round of practice.

20 Band Pull Aparts
200m Run
20 Jump Squats (for height!)
200m Run
:30 Deadhang from Pull Up Bar

3 Rounds
:20 Hollow Body Hold
:20 Superman Hold
Rest :20

then,
3 Rounds
10 DB Hollow Lift (start light and work heavy w/o loss of midline) *video below
then,
3 Rounds
2 “Superman” into reps (jumping into the bar) + Big Kip
then,
1-2 small sets of BMUs or Kips

Wod. You can do this as a partner wod or go solo. The choice is yours. May the 4th be with you.
Partner version split anyhow
AMRAP 18 Minutes
8 Hang Squat Cleans 185/125lbs
9 Bar Muscle Ups

Solo Version
11 Minute Amrap
6 hang squat clean 185/95
6 Bar muscle ups

*

Scaling
-Hang Squat Cleans: Reduce weight before reps. This barbell should be a challenging weight but something athletes can perform 2 consecutive reps with, at a minimum
_BMUs: Never more than :90 at the pull up bar in any round. Scale athletes without BMUs to Burpee Chest to Bar Pull Ups or burpee + banded pull up/pull up/ or ring rows

Mobilize Wrists, 2:00
then,
Every 2 Minutes for 6 Minutes
10 Burpees to 6” Target
10 Jumping Lunges
:15 Handstand Hold Rest the remainder of the interval

On a 15 Minute clock
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position
Rest 1-2 minutes

Start light and add weight each set.
Try to end at a similar weight as the first time we did this but with 2x the work (April 22nd).

15-12-9
Deficit Push Ups 2/1″
DB Push Press 50s/35s
Lateral Burpee Box Jump Overs 20/16″
*if you arent comfortable jumping do lateral step ups

Extra- Grab a rower and head outside

4 Rounds

4:00 Row for meters
REst 2 minutes
Goal is negative splits here.
Start at your 5K pace and work backwards

Wod 1- 10 Minutes Alternating Rounds
5 Pull ups
10 push up
15 Squats
*pick a scaling option that lets you finish a round in under minute

Wod 2
10 Minute Amrap Split how you want
12 no drop Power cleans 135/95 *no drop means hang onto the bar, touch and go and lower your last rep to the ground
12 Burpees over you bar

wod 3- 8 minute Amrap
1 Partner works on the barbell while the other partner farmer carries. Switch after every farmer carry.
*barbell amrap is the score that counts
9 Thrusters
9 toes to bar