10 min Snatch Complex EMOM:
Snatch Pull
Power Snatch
OHS
Hang Squat Snatch

Bi-Couplet Twist: Partner 1
For Time:
12 Hang Squat Snatch (85/115)
4 Rounds:
3 T2B
3 C2B

9 Hang Squat Snatch (85/115)
3 Rounds:
3 T2B
3 C2B

6 Hang Squat Snatch (85/115)
2 Rounds:
3 T2B
3 C2B

WOD:
30 min AMRAP:
50 KBS (35/53)
100 DU
50 Ab Mat Sit Ups
800m Run
50 Push Ups
100 DU
50 KB SDLHP (35/53)
800m Run

Jerk 3-3-3-3

WOD:
10 min AMRAP:
20 S2OH (65/95)
10 Box Jump Overs (20/24)
20 Back Rack Alt Leg Step Back Lunges (65/95)
10 Box Jump Overs (20/24)

Power Clean: 4-4-4-4 (tng)

WOD:
8 min Max Rep Double DB Devils Cleans
*Every time you break you have 8 SPU

Front Squat 3-3-3-3

WOD:
12 min AMRAP:
2/2/2, 4/4/4, 6/6/6…
RMU
10’ HSW Sections
Front Squat (Rx: 105/155, Comp: 135/205)

10 min EMOM of Snatch Complex:
Snatch Pull
Snatch
Hang Snatch

9 min AMRAP:
30 SA Alt. DB Snatch (Rx: 35/50)
3 Rope Climbs

4 5-minute Rounds for Max Reps:

90 seconds Max Cal Row
2 min and 30 seconds for:
40 WB 14/20, 9/10'
Max Rep T2B in remaining time.
1 min rest

Jerk 6-6-6-6

WOD:
12 min AMRAP:
10 HSPU
15 Box Jumps (20/24)
20 Ab Mat Sit Ups

Power Clean: 5-5-5-5

WOD:
For Time:
7-6-5-4-3-2-1 Power Clean (Rx: 95/135, Comp 115/175)
70-60-50-40-30-20-10 DU

Front Squat 6-6-6-6

Friendly Fran
3 RFT:
21 Thrusters (Rx: 65/95, Comp: 85/115)
21 Pull Ups (Rx: Pull Up, Comp: C2B)

Squat Clean: 2-2-2-2-2 - all re-grip

WOD:
For Time:
9-6-3
Clean & Jerk (Rx: 65/95, Comp: 95/135)
Bar Facing Over Burpee

-1 min rest -

9-6-3
Thruster (Rx: 65/95, Comp: 95/135)
C2B

WOD:
4 RFT:
400m Run
Rest 2 min

Post WOD:
Alligator Drills

Back Squat: 2-2-2-2

WOD:
9 min AMRAP:
30’ Double DB Walking Lunges (35/50)
8 Double DB Squats
10 T2B

DL: 2-2-2-2

WOD:
7 min AMRAP:
7 Double DB Devils Press (35/50)
60 DU

Hang Snatch 5-4-3-2

WOD:
5 RFT:
8 Hang Snatch (75/115)
5 RMU