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) *In 15-20 Minutes Establish A 1RM Hang Squat Snatch

C) 3 Sets of:
AMRAP In 1 Min Of:
4 Burpee Box Jumps (24″/20″)
5 Hang Power Snatch (135/95)
3 Burpee Box Jumps
Max Hang Power Snatch

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform
800 m Run
300 Kettlebell Swings (55/35)
300 Push-ups
200 In Place Back Rack Lunges (135/95)
200 Bent Over Kettlebell Rows (55/35)
800 m Run

*You may partition the reps however you please amongst your team. You must finish all the reps at a movement before moving into the next exercise.
**ONE PERSON ON YOUR TEAM MUST OCCUPY A PLANK HOLD FOR ANY REPS TO BE COMPLETED BY THE OTHER 2 ATHLETES. This athlete can change whenever you like.

A) 400 m Jog
+
Foam Roll x4 min
+
2 Sets
Stiff Legged Deadlift x10
Behind The Neck Snatch Grip Press x10
Double Under x10-20

B)5-10 Minutes of Double Under Review

Progressions and Max Unbroken Double Under attempts if proficient

C) 5-10 Minutes Of Power Snatch Review,

D) “Open Workout 11.1”
AMRAP In 10 Min Of:
30 Double Unders
15 Power Snatch (75/55)

A) Coaches Choice Warm-up

B) 5 Sets
Dead Stop Front Squat x2
rest 1-2 min
Broad Jump x1.1.1
rest 1-2 min

C) 3 Rounds For Time Of:
20 V-ups
20 Alt DB Snatch (45/30)
10 Single Arm DB Overhead Walking Lunge, R
10 Single Arm DB Overhead Walking Lunge, L

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) EMOM For 10 Min Do:
Hang Squat Clean x3 @85-90% of 3RM

C) AMRAP in 4 Min Of:
500 m Row
Max Wall Balls (20/15)

rest 4 min

For Time:
21 Thrusters (95/65)
21 Burpees
15 Power Cleans (95/65)
15 Burpees
9 Thrusters (95/65)
9 Burpees

rest 4 min

For Time:
2 Rounds For Time Of
10 Front Squats (155/105)
20 Games Standard Box Jump (24″/20″)

*3 Scores for this workout. Total wall balls completed for the first section and separate times for your second and third sections.

A) Coaches Choice Warm-up

B) EMOM for 12 Minutes Do:
Min 1 – Toes to Bar Hold x10-20 sec
Min 2 – False Grip Ring Row x 15
Min 3 – Bottom of Ring Dip Hold x10-15 sec

C) 4 Sets, Each for time of:
15 Toes To Bar
15 Ball Slams
15 Deadlifts (225/145)
rest 3:00

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 For 3 min (6 sets) Do:
Muscle Snatch From Floor + Overhead Squat + Tall Snatch

B) In 15-20 Minutes Establish A 1RM Power Snatch

C) 3 Sets for Total Reps Do:
30 Sec Max Cal Row
rest 30 Sec
30 Sec Max Push Press (95/65)
rest 30 Sec
30 Sec Max Pull-ups
rest 30 Sec
30 Sec Max Lateral Box Jump (24/20)
rest 2:30