1.  Snatch Complex 7 sets across ( same weight) of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance Fast and perfect 60%-ish 2.  Strength 10 x 1 High Bar Back Squat, OTM ( on the minute) Start near 80% and try to get heavier – no misses. 3. Metcon For Time: 30 Pull ups 50 […]

1. Metcon AMRAP 10 min: 5 Power Cleans, 135/95 10 Push ups 15 Air Squats 2.  Skills – not for time 10 x 10 unbroken box jumps at a height that is higher than you are used to using.

Barbel Strength 1. Snatch  2RM Power, TnG No more then 10 min 2.  Clean and Jerk 2RM Power, TnG No more then 10 min 3. Metcon – GLORY BOARD – Strict form and standards will be applied “Helen” 3 rounds for time: 400m Run 21 KBS  55/35 12 Pull up

WOD: In Teams of two or three complete the following: 100 partner wall balls bottom of stairs and back 100 hand release push-ups bottom of stairs and back 100 single leg DL 65/115 bottom of stairs and back 100 SDLHP 65/115 Bottom of stairs and back

Strength: Snatch: 12 min. to find a heavy single WOD: Annie: 50-40-30-20-10 rep rds of Double unders Sit-ups Glory Board WOD!!!!