WOD

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5

B) 5 Sets
7 Sec Snatch Pull + Hang Power Snatch + Power Snatch

C) 3 Sets, Ea. For Time Of:
12/10 Cal Row
10 Toes To Bar
10 Thrusters (95/65)
rest 2 min
300ft Shuttle Sprint (50ft inc.)
10 Burpee Over Bar
15 Push-ups
15 Pull-ups
rest 2 min

*Score total time to complete both sections. Include first 2 minute rest in total time per round.

A) Coaches Choice Warm-up

B) In Teams Of 3 Do:
2 Sets
1500 m Row (500 m inc.)
1200 m Run (400 m inc.)
75 Wall Balls (25 rep inc.)
45 Ring Dips (15 rep inc)

A) Coaches Choice Warm-up

B) In Teams Of 2 Perform
20 Rounds Of:
2 Man Makers (50/35)
12 Box Jump Overs (24″/20″)
18 Kettlebell Swings (55/35)

*Only one athletes may work at a time. Each athlete completes a full round before rotating working athletes.
*Use KB for man makers if DB weights are in use.

A) 250 m Row
+
2 Sets
Stiff Legged Deadlift x10
Press x10
+
250 m Row

B) 5-10 Minutes Of Power Clean Review
5-10 Minutes Of Push Press/ Push Jerk Review

EMOM For 12 Minutes Do:
Power Clean and Push Jerk x1 (increase weight after each round)

C) “Clean and Jerk Cindy”
AMRAP in 20 Minutes Of:
1 Clean and Jerk (135/95)
1 Round Of Cindy
2 Clean and Jerks
1 Rounds Of Cindy
3 Clean and Jerks
1 Round Of Cindy
4 Clean and Jerks
1 Round Of Cindy
etc….

A) Coaches Choice Warm-up

B) 8 Sets Of:
20 Sec Max Plate Ground To Overhead (45/25)
rest 10 Sec
20 Sec Max Sled Sprint (Loaded with a heavy”ish” weight)
rest 10 sec
20 Sec Max Ring Row
rest 10 sec
20 Sec Max V-up
rest 10 sec

Rest 8 minutes, then start part C

C) EMOM for 12 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Double KB Deadlift x10-12 (70/55)
Min 3 – Barbell Sit-up x10

A) 2 Sets
Reverse Walking Lunge x50ft
Groiner Stretch x30 sec ea. leg
Single Arm Overhead KB Walk x50ft ea. arm
Wall Squat x7 @53×1

B) In 15-20 Minutes Build Up To A 1RM Back Squat In 6 Sets or Less
*First set starts onces you squat 55%+ of your current 1RM

4 Rounds For Time Of:
400 m Run
8 Back Squats @60% of 1RM
10 DB Strict Press (50/35)

A) Coaches Choice Warm-up

B) 4 Sets
Nose To Wall Hold x30 sec
rest 30 sec
1″ Off the Ground Push-up Hold x20 sec
rest 40 sec
20 Sec Max Straight Leg Kipping Pull-up
rest 40 sec

C) 5 Rounds For Time Of:
15 Thrusters (75/55)
rest 1 min
12/10 Cal Row
rest 90 sec
10 Squats
10 Hang Power Clean (75/55)
10 Squats
rest 3 min

*Focus is to move as fast as possible and cycle the barbell quickly and efficiently. Speed is the goal on every movement.