WOD

Strength: power snatch complex

E2min, 5x

1 hang power snatch

2 power snatches

3 overhead squats

Metcon: "Bartender"

5 rounds of

12 deadlifts (155/105#)

9 overhead squats

6 hang power snatches

Strength 1: strict handstand push-ups

1 set of max reps

Strength 2: strict pull-ups

1 set of max reps

Metcon: "Helen"

3 rounds of

400m run

21 KB swings (53/35#)

12 pull-ups

Strength: back squat

3RM

Metcon: "Escape from Wonderland"

3 rounds of

75 double-unders

50 air squats

25/21 cal row or 21/18 cal bike

Metcon: "3rd Time's a Harm"
A. Buy-in 10 burpee ring muscle-ups
5 rounds of
10 single DB snatches (from floor) (35/25#, Rx+ 50/40)
10 DB lunges (DB in front rack)
---- no rest ----
B. Buy-In 10 burpee CTB pull-ups
4 rounds of
10 single DB clean and jerks
10 DB lunges
---- no rest ----
C. Buy-in 10 burpee bar M-Us
3 rounds of
10 single DB clusters
10 DB lunges

Metcon: "Money Bags"

(in teams of 3, with a 30-min cap)

800m odd object run together (1 bag, 20# med ball, 35# KB or plate per team)

75 box jump-overs (24/20")

50 Power clean and jerks (155/105#)

15 rope climbs

50 power clean and jerks (155/105#)

75 box jump-overs (24/20")

800m odd object run

or Metcon: "Money Bags" (solo)

400m run

400m odd object run (bag, 20/15# med ball, 35/26# KB or plate)

27 box jump-overs (24/20")

15 power clean and jerks (155/105#)

7 rope climbs (15')

15 power clean and jerks (155/105#)

27 box jump-overs

400m odd object run

400m run

Skill: pausing snatch pull

10 singles (2-second pause at knee level)

Strength: power snatch complex

E90sec, 7x

1 snatch pull

1 low hang power snatch

(building to heavy for the day)

Metcon: "Rush Hour"

E4min, 5x

12/10 cal bike or 14/12 cal row

9 bar-facing burpees

6 power snatches (135/95#)

Strength: split jerk

3 RM

Metcon: "Double or Something"

50-40-30-20-10

KB swings (53/35#)

Double-unders (or x2 singles)

Strength 1: strict handstand push-ups

4 max sets in 10 min

Strength 2: thruster

3 reps E2min, 6x

(starting from floor, adding wt as appropriate)

Metcon: "Chest Hair"

25 thrusters (95/65#, Rx+ 135/95)

400m run

25 CTB pull-ups

400m run

25 thrusters (95/65#)

Metcon: 8-min Class Sled Challenge

@225/150/105#

Strength: deadlift 2-2-2-2-2-2

(building to heavy)

Metcon: "Jumpalaya"

3 rounds of

600/510m row or 0.8/0.7 mile bike

12 burpees

21 box jumps (24/20″)

Strength 1: overhead complex

2 snatch grip push jerks

1 pausing OHS (2 sec pause at bottom)

(3-4 sets in 5 min, ascending wt)

Strength 2: snatch accessory complex

1 hang snatch pull

1 hang snatch high pull

1 hang squat snatch

1 snatch balance

(3-4 sets in 5 min, ascending wt)

Strength 3: hang squat snatch

(3-5 singles in 10 min, ascending wt)

Metcon: "DU Hang Clan"

AMRAP in 9 min of

10 hang squat snatches (75/55#)

30 double-unders