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 x2

C) 3 Sets, For Total Time Of:
5,4,3,2,1 reps of:
Overhead Squat (95/65)
Burpee Over Bar
rest 2 min between ea. set

rest 4 min after completing 5th set, then do:

3 Sets, For Total Time Of:
2,4,6,8
Hang Power Snatch (95/65)
Push-up
rest 1 min

*Score total time for each part including rest. Do not include the 4 min rest in between sections in your score.

A) Coaches Choice Warm-up

B) 2 Sets ea. for time of:
1000 m Row
150ft Burpee Broad Jump
4 Rope Climbs
rest 6 min

*Scale rope climbs to ring row x30

A) Coaches Choice-Warmup

B) In Teams Of 2 Perform
AMRAP In 20 Min Of:
10 Clean and Jerk (135/95)
15 Toes To Bar
200 m Run (Together)

*Only 1 athletes may complete reps at a time but you may switch working athletes however you please.

A) 400 m Run
+
Plank Hold x1 min
Banded Hip Flexor Stretching x2-4 min
Tip Toe Walk x200ft
Achilles Mash On Barbell x1-2 min ea. leg

B) “Annie’s Older Sister”
30-25-20-15-10 reps of:
V-up
Games Standard Box Jump (24″/20″)

C) 3 Sets
Single Leg Barbell Deadlift x6-8 ea. leg
Side Plank Hip Raises x15 ea. side

*Support your non working leg for the deadlift on a box or bench.

A) Coaches Choice Warm-up

B) 5-10 Minutes of Review On KB Passes Between Hands

C) 7 Rounds For Time Of:
30 Sec Hollow Body Rock (accumulated)
12 Alt. Single Arm Russian KB Swing (55/35)
10 Weighted Sit-ups (55/35)
6 Squat Box Jumps w/ step down (24″/20″)

A) Foam Roll x6 Min (Full Body)
+
3 Sets
Overhead KB Walk x100ft
Double KB Romanian Deadlift x7-10
Single Leg Broad Jump x25ft ea. leg

B) EMOM for 20 Min Do:
Odd – Push Press x5 (155/105) + Pull-up x8
Even – Power Clean x5 (155/105) + Burpee x8

*Barbell weight is meant to be heavy for the push press but able to complete 5 unbroken reps every time. If 155 is considered light for you, feel free to scale up.

A) Coaches Choice Warm-up

B) EMOM For 12 Min Do:
Min 1 – False Grip Ring Row x10-12
Min 2 – Chin-up Chin Over Bar Hold x20 sec
Min 3 – PVC Arch Ups x15

C) 4 Sets ea. for time of:
12 Cal Row
8 Deadlifts (225/145)
rest 2 min
15 Push-ups
12 Alt DB Snatch (50/35)
rest 2 min

*Time for each round is marked after you last DB snatch is completed of that round. Include rest time in total time.

**Sprint at 95% effort. Do Not Hold back or pace.

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
Snatch Lift Off x3 + Snatch Pull + Hang Power Snatch x2

C)  5 Sets, ea. for time of:
12 DB Thrusters (45/30)
40 Double Unders
10 Kettlebell Swings (53/35)
rest 90 sec

*Scale double unders to single unders x2. If you are not efficient at jumping rope, do 30 seconds of jump rope.