WOD

A) 3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

B) 5 Sets
Snatch Pull + Snatch From 2″ Below The Knee x3 @75% of 1RM From 2″ Below The Knee

C) 3 Sets, For Total Reps:
1 Min Max Cal Row
rest 1 min
30 Sec Max Deadlift (155/105)
30 Sec Max Pull-up
rest 1 min
1 Min Max Wall Ball (20/14)
rest 1 min

HIIT 

3 Rounds:

min 1- Sled Push

min 2- Rest

min 3- Russian Twists

min 4- Rest

min 5- Battle Rope

 

A) Coaches Choice

B) 3 Sets
Weighted Plank Hold x60 sec
rest 1 min
DB Bench Press x15
rest 1 min

C) AMRAP In 12 Min Of:
20 Push-ups
20 Overhead Walking Lunges (45/35)
20 Sit-ups

A) Coaches Choice

B) In Teams Of 3 Perform:
5 Min Max Sled Push (alt. every 50 ft)
5 Min Max Cal Assault Bike (alt. every 10 cal)
5 Min Max GHD Sit-up (alt. every 10 GHD’s)
5 Min Max Cal Row (alt every 10 Cal)
5 Min Max Rope Climb (alt. every rope climb)

HIIT

AMRAP In 16 min Of :

10 Goblet Lunges

10 Sit -Ups

10 DB Snatches

200m Run

A) Coaches Choice

B) Back Squat
75% x5
80% x5
85% x5
80% x8

C) For Time
21-15-9 Reps Of:
Overhead Squat (135/95)
Power Clean (135/95)
Toes To Bar

HIIT

Tabata

8 min – Wall Ball Shoulder Press/KB Swings

rest 1 min

8 min – Planks/Box Jumps

A) 3 Sets
Walking Knee Pulls x30ft
High Knee x50ft
Walking Quad Pulls x6 ea. leg
Crab Walk x30ft

B) 3 Sets
Front Rack KB Alt. Lateral Lunge x12 (6 ea. leg)
Hip Extension x15

C) AMRAP In 10 Min Of:
2 Games Standard Box Jump (24″/20″)
2 Ball Slams (30/20)
2 KB Deadlifts (70/55)
4 Games Standard Box Jump
4 Ball Slams
4 KB Deadlifts
6 Games Standard Box Jump
6 Ball Slams
6 KB Deadlifts
etc..

A) 2 Sets
Overhead KB Walk x10ft ea. arm
Samson Stretch Lunge x6 steps, alt.
Gymnastic Kip x5
Banded Scap Pull Aparts x15
Squat Hold x30 sec (Stretching focus)

B) 4 Sets
Sotts Press x5
rest 1 min
Snatch Drop x5
rest 1 min

C) 3 Sets
AMRAP In 3 Min Of:
5 Burpees
10 Squats
5 Pull-ups
rest 6 min

 

HIIT 

EMOM- 16min

min 1- 6 Cal Air Bike

min 2- 8 V-Ups

min 3- 8 Cal Row

min 4- 10 Ring Rows

 

A) Coaches Choice

B) 3 Sets
Single Arm DB Overhead Hold x 60 sec ea. arm
Toes To Bar Hold x 15-20 sec

C) 3 Rounds For Time Of:
20 Thrusters (95/65)
100 Double Unders
30 Cal Assault Bike

Part A Warm Up

3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

Part B

In 15-20 Minutes Establish A 1RM Snatch From 2″ Below The Knee

*Perform a snatch grip deadlift, then lower back down to 2″ below the knee, then perform your snatch.

Part C

4 Sets, Ea. For Time Of:
400 m Run
15 Power Snatch (95/65)
rest 2 min