A.1 Hang Power Snatch – 3, 3, 3, 3, 3

A.2

3 Minute AMRAP

15/12 Calorie Row
12 Power Snatches #95/#65
Rest 3:00

3 Minute AMRAP

15/12 Calorie Row
8 Power Snatches #115/#80
Rest 3:00

3 Minute AMRAP

15/12 Calorie Bike
4 Power Snatches #135/#95

Post loads and rounds to comments.

A.1 Squat  – 5, 5, 5, 5, 5

A.2

“Dirty 30”
For Time:
30 Box Jumps
30 Pull Ups
30 Kettlebell Swings #53/#35
30 Front Squats #115/#80
30 Toes to Bar
30 Push Press #115/#80
30 Deadlifts #115/#80
30 Wall Balls
30 Burpees
30 Double Unders/ 60 Singles

Post loads and times to comments.

Build up your weaknesses until they become your strong points.

Knute Rockne –

A.1 Clean – Work up to 85/90% of 1Rm

A.2

Open WOD 18.2 and 18.2a

In 12 Minutes:

1-2-3-4-5-6-7-8-9-10

DB Front Squats #50/#35

Barbell Facing Burpees

Then…

1 RM Clean

Post scores to comments.

10 Rounds “Cindy” Partners alternate rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Then..

6 Rounds Partners break up rounds as needed

20 Hang Power Snatch #95/#65

Row 600M

Then..

10 Rounds “Cindy” Partners alternate rounds

5 Pull Ups

10 Push Ups

15 Air Squats

Post partners and times to comments.