WOD

Part A Warm Up

3 Sets
Snatch Deadlift x5
Snatch High Pull x5
Muscle Snatch x5
Snatch Drop x5

Part B

5 Sets
Hang Squat Snatch x3

Part C

AMRAP In 7 Min Of:
5 Hang Power Snatch (135/95)
10 Pull-ups
rest 2 min
AMRAP In 7 Min Of:
5 Hang Squat Snatch (135/95)
30 Double Unders

Part A Warm Up

Coaches Choice

Part B

5 Rounds For Time Of:
400 m Run
14 KB Front Rack Walking Lunges (35/25)
10 Burpee Box Jumps (24″/20″)

Part C

3 Sets
Seated Single Arm Supinated Front Raise x15 ea. arm
rest 1 min
Banded Scap Pulls x30
rest 1 min

Part A Warm Up

Coaches Choice

Part B

In Teams Of 2 Perform:
Max Reps In 7 Min Of:
Cal Row
rest 2 min

Max Reps In 4 Min Of:
Squat Clean Thruster (155/105)
Without rest start:
Max Reps In 3 Min Of:
Pull-ups
rest 2 min

Max Reps In 4 Min Of:
Wall Ball (20/15)
without rest start:
Max Reps In 3 min Of:
DB Push Press (50/35)

Part A Warm Up

Coaches Choice

Part B

Open workout 17.1

A) 2 Sets
PVC Arch Hold x20-30 sec
Active Lat Hang x20 Sec
Ring Support Hold x20-30 sec

2 Sets
Inch Worm + Push-up x4
Single Arm DB High Pull x5

B) 3 Sets
Muscle-up x1-4 OR Seated Banded Muscle-up
x4
Bench Laying Reverse DB Flys x15

C) 5 Sets For Total Reps Do:
40 Sec Sled Push
rest 1:20
20 Sec Max Cal Assault Bike
rest 1:40
20 Sec Max Ball Slam
rest 1:40