12 minutes to find 1RM Snatch

W.O.D.

10 min AMRAP

- 5 push press (75/115) - 10 dead lift (75/115) - 15 box jump (20/24)

W.O.D.

AFAP (As Fast As Possible)

- Run 1 mile

rest 2 minutes

- Row 2k

Power Clean Training 2-2-2-2-2-2-2

W.O.D.

5 rounds - 5 power cleans 115/205 - 10 burpees

Front Squat Strength

12 min to find 1rm front squat

W.O.D.

8 minute AMRAP

-  8 thrusters (65/95) - 18 pull-ups - 28 Double-unders

3-Person Team W.O.D.

4 Rounds for time. ( move forward when teammate in front of you is finished with  movement )

1. 20 meter lateral plank walk (10 m to the left/10 m to the right)

2. 21 KB Swing 35/53

3. 200 meter sandbag run

5x3 Hang Snatch 5, 5, 3, 3, 2, 1 Squat Snatch W.O.D. - 12 min AMRAP - 10 KB Snatch R/L ( 10 each ) - 15 T2B

"Barbara" 5 rounds (for time) - 20 pull-ups - 30 push-ups - 40 sit-ups - 50 air squats

Find 1 rep max Thruster W.O.D. "Buy- in" 400 meter med-ball run Then 21-15-9 - Thrusters (75lbs / 115lbs) - Burpees "Buy-out" 400 meter med-ball run

STRENGTH Deadlift - 12, 10, 8, 6, 4, 2, 1, 1, 1 SKILL WORK - Muscle-ups OR rope climb work - 3x15 GHD sit-ups - 3x15 GHD hip ups W.O.D. - 5 minutes max Double-unders - Rest 1 minute - 500 meter row for time

W.O.D. 5 min AMRAP - 400 m run - Max rep pistols @ 3 min mark - 200 m run - Max rep pistols ( until 5 min is up ) Rest 2 min Repeat same 5 min AMRAP with: - Ring dip - Wall ball (14/20) - HSPU

STRENGTH

Snatch 2-2-2-2-2 @ 90% of 1rm

 

W.O.D.

11 min AMRAP "Triplet ladder"

- 3 Power snatch (95/135) - 3 T2B - 3 Box jump (24" / 30") - 6 - 6 - 6 - 9 - 9 - 9 - 12 and so on

3 person team W.O.D.

16 min AMRAP 1- 300 m row 2- 200 m sand bag run 3- 100 m farmers walk

Note: Team members cannot rotate & start next movement until all teammates are done with theirs each round.

STRENGTH

5x3 tng power clean

W.O.D.

"Angie" (AFAP = as fast as possible) - 100 pull ups - 100 push ups - 100 sit ups - 100 squats

15 min AMRAP

800 meter run "buy-in - 15 burpees - 15 KB swings (35/53) optional (53/70)

FOR TIME

- 40 back squat 95/135 - 30 pull up - 20 shoulder to overhead 95/135 - 40 front squat 55/85 - 30 pull up - 20 shoulder to overhead 55/85 - 40 overhead squat 35/65 - 30 pull up - 20 shoulder to overhead 35/65