3-3-2-2-1-1-1 Squat Snatch

8 min AMRAP: Ascending Ladder by 3’s
3/3, 6/6, 9/9…
OHS (65/95)
C2B

5-5-5-5-5 Push Press

For Time:
1 SHSPU
10 DU
2 SHSPU
20 DU
…
10 SHSPU
100 DU

7 min EMOM:
Option 1:
2 SPU
3 Kipping Pull Up
4 C2B

Option 2:
5-7 Pull Ups

Option 3:
9 Recline Pulls

12 min AMRAP:
12 Single Alt.DB Snatch (35/50)
12 Single DB Hang C&J (35/50)
40 DU

10 min AMRAP:
15 Thrusters (70/100)
10 50' Shuttle Runs

10 min for Quality:
10 Double DB Box Step Overs
10 Box Jump Ups OR Overs
10 SHSPU or Kip HSPU

5 min EMOM:
8 Tng Power Snatch

Work Up in Load: 1 Hang Squat Snatch + 2 OHS

4 min MR RMU or BMU

10 RFT:
3 WW
5 DL 155/225 (Comp: 205/315)
7 T2B

5 min Quality:
Core Work

5 min EMOM:
8 Tng Power C&J

Work Up in Load: 2 FS 2 Jerk

5 min MR BBJO (20/24)

6 RFT:
10 T2B
8 Double DB Snatch (35/50)
50’ Double DB Walking Lunges* (35/50)

Rx:
*Rounds 1 3 5 = Front Rack Hold
*Round 2 4 6 = Farmer Carry Hold

Comp:
*Round 1 & 4 = Farmer Carry Hold
*Round 2 & 5 = Front Rack Hold
*Round 3 & 6 = Overhead Hold

5-4-3-2-2-2 Strict Press

2 Rounds for Max Reps:
3 min Max Rep WW
2 min Max Rep Pike HSPU off Box
1 min Max Rep Strict Press (Rx: 55/75)
-3 min Rest-

10 min to build up in load on HPC in sets of 3. Go past WOD load.

7 min RMU Prep and plan in WU

Nasty Girls
3 RFT:
50 Air Squats (Comp: Pistols)
7 RMU
10 Hang Power Cleans 95/135 (Comp: 115/175)

*Comp is the 2014 Regional Nasty Girls V. 2

DL 10-8-6-4-2

WOD:
3 RFT:
800m Run
15 DL (Rx: 175/255, Comp: 205/315)

Work up in sets of 3 on Thruster past WOD load.

22 min AMRAP:
18 Thrusters (65/95)
15 C2B
12 BFOB
50 DU

4 RFT:
23 Cal Row
23 Double DB Burpee DL (35/50)

Post WOD: 5 min Alligator Drills

For Time:
60 WB 14/20, 9/10’ (Comp Ladies: 14# to 10’, Comp Men: 30# 10’)
50 T2B
40 WB (14/20, 9/10’)
30 BMU
20 WB (14/20, 9/10’)

5 min EMOM:
7 Tng Power Snatch

5x3 OHS

5 min Clock:
Max Rep DU
**Every time your break you have 10 Burpees