Single DB Snatch 5x10

WOD:
For Time:
16-12-8-4
Alt. SA Devils Press (35/50)
32-24-16-8
Pull Ups (Comp: C2B)

WOD:
30 min AMRAP:
Alt. Walking Lunge Steps
25 Push Ups
HSW/Bear Crawl
Run

WOD:
On 14 min clock:
100 KB SDLHP (35/53)
100 KB Goblet Squat (35/53)
50 KB SDLHP (35/53)
50 KB Goblet Squat (35/53)
In Remaining Time: Max Rep Burpees

Post WOD:
Holds: On a Running Clock:
2 Rounds:
1:00 Wall Sit
1:00 Front Plank

Aerobic Capacity Day

12 min AMRAP:
24 KBS (35/53)
24 SA KB Push Press 35/53 (12 R/12 L)
24 Lateral KB Jump (35/53)

Holds:
On a 4 min running clock:
4x through:
:30 True Front Rack Hold on R
:30 True Front Rack Hold on L

-1 min Rest-

On a 4 min running clock:
4x through:
:30 Waiter Position Hold R
:30 Waiter Position Hold L

-1 min Rest-

On a 4 min running clock:
4x through:
:30 Standing Farmer Hold Oblique Crunch R
:30 Standing Farmer Hold Oblique Crunch L

15 min to work on re-grip Squat Clean Doubles

WOD:
10 min AMRAP:
7 DL (RX 95/135, Comp: 115/175)
5 Squat Cleans (RX 95/135, Comp: 115/175)
7 Pull-ups
5 T2B

DL 7-6-5-4-3-2

WOD:
15 min AMRAP:
10 HSPU
15 Deadlift (Rx: 135/185, Comp: 175/265)
1:00 Rest

WOD:
24 min E4MOM:
2:30 min Max Cals on Rower, Skier or Bike
1:30 Max Rep: Rig or Ring Pulling Movement

6 min EMOM: 4 tng Squat Cleans

WOD:
7 min AMRAP:
7 T2B
7 Hang Power Clean (65/95)
7 Front Squat (65/95)

Jerk 3-3-3-3-3

WOD:
For Time:
21-15-9
S2OH (105/155)
BJO (20/24)

Squat Snatch

WOD:
“Ingrid”
10 RFT:
3 Snatches (95/135)
3 Bar Facing Over Burpees

WOD:
“Hope”
3 Rounds for Max Rep:
Burpees
Power Snatch (55/75)
Box Jumps (20/24)
Thrusters (55/75)
C2B

1:00 Rest

5x10-20 reps of Double KB DL into 50’ Farmer Carry

WOD:
10 min AMRAP:
16 KBS (35/53)
12 T2B
8 Ring Dips

Front Squat 8-8-4-4

WOD:
3 Rounds:
5 Min AMRAP:
25 WB (14/20, 9/10)
50 Double Unders

-Rest 4:00 between sets-

WOD:
14 min AMRAP:
2/2, 4/4, 6/6, 8/8...Ascending Ladder
SHSPU
SPU

*200m Run After Each Round