10 min 2 rep EMOM of Snatch


W.O.D.
For Time:

- 60 Cal Row
- 30 T2B
- 15 Snatch (95/135)

15 min running clock: 3 min at each station: :30 work/:30 rest

- Bar MU (scale: Kipping C2B)
- Handstand Walk
- 15m Shuttle Runs
- Strict Pull Ups
- Burpees

*1 total score of all reps completed for all movements

STRENGTH:
Back Squat:
5 min to work up to 70%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

W.O.D.
Every :30 seconds for 4 min: Power Snatch 55/75 (Rx: 5 reps, Comp: 7 reps)
From minute 4:00-5:00 Rest
@ 5 min mark 1 max unbroken set

STRENGTH:
Deadlift: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%
Strict Press: 5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

7 min AMRAP:
- 5 SDLHP (95/135)
- 5 RD (Scale: 10 box dips)

TECHNIQUE:
15 min Ring MU Technique

15 min AMRAP:
- 7 MU (Scale: Bar MU, big kipping C2B)
- 20 Box Jump Overs (20/24)
- 30 Ab Mat Sit Ups

30 min AMRAP:
- 400m Run
- 20 T2B
- 15 Overhead Squat (65/95)
- 10 HSPU

STRENGTH:
10 min 2 rep EMOM of Clean & Jerk

8 min AMRAP
- 50 DU
- 5 Clean & Jerks (Rx: 95/135, Comp: 115/185)

STRENGTH:
Back Squat:
5 min to work up to 65%, then 5 @ 65%, 5 @ 75%, 5+ @ 85%

For Time:
25-20-15-10-5

- Wall Ball (14/20)
- Pull Ups

STRENGTH:
10 min to work to heavy Power Clean

W.O.D.
6 min AMRAP
- 10 Clean and Jerks (65/95)
- 10 T2B

3 min Rest

6 min AMRAP
- 5 Clean and Jerks (95/135)
- 10 T2B

STRENGTH:
12 min to work to a heavy double on Front Squat


W.O.D.
For Time:

- 50 Thrusters (35/45)
- 800m Run
- 150 DU
- 50 Thrusters (35/45)

In teams of 3: Row 9,000m

STRENGTH:
Strict Pull-ups & Ring Dips (superset) 8-6-4-2-2-4-6-8

W.O.D.

For Time:

- 50 Burpee Box Jump Overs 20/24
- 30 C2B (Scale: Pull-ups)

*12 min TC

CrossFit Total:
- 1 Rep Max Back Squat
- 1 Rep Max Strict Press
- 1 Rep Max DL

Add your best successful lift from each movement to create a total score.

12 min AMRAP:

- 5 MU (Scale: Bar MU, Kipping C2B)
- 6 HSPU
- 7 Squat Snatches (Rx: 65/95, Comp: 95/135)

Optional After WOD: 2-2-2-2 Squat Snatch

For Time:
2 mile Run (1st and last 400m laps with a Med Ball 14/20)
3 min cumulative plank hold