Demo and Warm Up Power Snatch and Snatch Grip Deadlift
Pairs WOD (Share the reps)
20 mins Max Reps:
20 Power Snatch 35/25
20 Power Snatch 40/30
20 Power Snatch 50/35
20 Power Snatch 60/40
20 Power Snatch 70/45
20 Power Snatch 80/55
Max Reps Power Snatch 90/60
5 min Rest
20 min EMOM
1 Snatch Grip Deadlift 90/60
(Add weight every minute, building to max weight)
WOD (10 min Time Cap):
21-15-9
Dumbell Thrusters 22.5/15
Chest to Bar Pull Ups
30 minutes to get through 4 rounds of:
Max Dumbbell Bench Press 35/22.5
Max Strict Unbroken Pull Ups
Max Unbroken Press Ups
Max Barbell Bicep Curls 20/15
6 Minutes Max KB Snatches 24/16
(Only change hands once, cannot touch the ground)
WOD:
5 Rounds For Time:
21 Wall Balls 9/6
15 KB Swings 24/16
9 KB Snatches 24/16
1 min rest
Back Squat Tech. and warm up to weight
10 min E2MOM:
Max Back Squats 110/75
12 min AMRAP
8 Toes to Bars
12 HSPU
16 Jumping Lunges
SKILL: 15 Minutes Practice Handstand Walk/Handstand Holds
12 min AMRAP
12 Alternating Dumbbell Snatches 22.5/15
12 Toes to Bars
REST 4 min
12 min AMRAP
12 Dumbbell Overhead Lunges 22.5/15
12 Chest to Bar Pull Ups
Strength
Build to 1 RM Power Clean
WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Power Clean 70/45
Front Squat
Push Press
10 Rounds (45 mins):
1 minute on-30 seconds off, rotating through the following movements:
Assault Bike – Max Cals
Row – Max Cals
Burpees – Max Reps
e.g. 1 min AB, 30 sec rest, 1 min Row, 30 sec rest, 1 min burpees, 30 sec rest = 1 round.
WOD
10 Mins to Complete:
16 Ring Dips
10 KB Snatches (Right Arm) 32/24
12 Ring Dips
10 KB Snatches (Left Arm)
8 Ring Dips
10 KB Snatches (Right Arm)
4 Ring Dips
10 KB Snatches (Left Arm)
REST 3 Min
10 Mins to Complete:
10 KB Snatches (Left Arm)
4 Ring Dips
10 KB Snatches (Right Arm)
8 Ring Dips
10 KB Snatches (Left Arm)
12 Ring Dips
10 KB Snatches (Right Arm)
16 Ring Dips
REST 3 Min
Set 3RM Deadlift (NOT Touch and Go)
Strength: 5 X 5 Heavy Push Press
WOD:
21*15*9
Bar Muscle Ups
Overhead Squats 60/40
Buy Out = 800m Run
* = 400m Run
