WOD

A)2 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5
+
Every :30 Seconds For 3 Min (6 Sets) Do:
Tall Snatch x2

B) 5 Sets
Hang Squat Snatch x3 @75%
*Hold the bottom of the squat for 5 sec on each lift. Adjust depth if unable to hold the bottom position with good position.

C) 6 Rounds For Time Of:
15 Wall Balls (20/15)
rest 30 sec
15 Kettlebell Swings (70/55)
rest 30 sec
10 Toes To Bar
10 Push-ups
rest 30 sec [Read more…] about Monday 9/26/16

A) Coaches Choice Warm-up

B) For Time
21-18-15-12-9-6 reps of:
Kettlebell Swing (53/35)
Weighted Medball Sit-up (20/15)

*Perform 15 squats at the end of ea. round.

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform
5 Min Max Cal Row
5 Min Max Push Press (115/75)
rest 5 min
For Time:
21-18-15-12-9
Deadlift (225/155)
Run 400 m (together)

*Only 1 athlete can work at a time. You can change the working athlete whenever you would like.

A) Coaches Choice Warm-up

B) 5 Sets
10 Sec Back Squat Descent + 5 Sec Tempo 1/2 Ascent x2 Back Squat x1 @55×1

*Squat all the way down, controlling yourself down for 10 sec to below parallel (10 sec back squat descent). From the bottom, take 5 sec to come up and break parallel, then go right back down to the bottom and repeat (5 sec tempo 1/2 ascent x2). Stand all the way up after 5 sec tempo to you 1/2 squat. Then perform a back squat at 55×1 tempo.

*This drill is to develop perfect squat mechanics and position under tempo and stress from load.

C) 4 Rounds For Time Of:
15 Ball Slams (20/15)
15 Plate Ground To Overhead (45/25)
16 Overhead Plate Walking Lunges (45/25)
50 Double Unders

A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5

B) Every 90 Sec For 12 Min (8 Sets) Do:

Hang Squat Clean x4 @85-90% of 3RM

C) 3 Sets, Ea. For Time Of:
21-15-9
Wall Ball (20/15)
Burpee
rest 4 min