Snatch – 78% x 1 x 3

Clean & jerk – 73% x 1 x 3

Snatch pull – 97% (of snatch) x 3 x 3

WORKOUT 11.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (75lbs / 35kg)

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (55lbs)

Wod:

Partner WOD ‘I Go. You Go’

Round 1

5 minutes

15 KB SDLHP 53/35#

AMRAP – Max Calories row

2:30 min to complete WB or rest 20/14#

Round 2

5 minutes:

15  burpees

AMRAP –  lunges

2:30 min to complete WB or rest

Round 3

5 minutes:

20 KB Swings, 53/35#

AMRAP – Wall walks

2:30 min to complete WB or rest

* One partner will do required amount of reps of the first exercise while the other partner tries to complete as many reps as possible of the second exercise.

* When the first partner is finished, switch places. Continue to accumulate your reps for 5 minutes.

* During your rest you may choose to complete AMRAP of WB’s (only one partner may work at a time on WB’s)

* Your score is the total reps completed of  calories on row, lunges, wall walks + completed WB’s.

Jerk: max for the day, 80% of that x2x3 reps

Hang Snatch: 3×3 70%

Hang Clean 3×3 70%

WOD:

4 min AMRAP:

10 pistols

10 deadlifts 135/95#

rest 2 min

4 min AMRAP

10 T2b

10 push press 115/85#

Clean and Jerk 3 reps @ 77%

Snatch 3 reps @ 72%

Clean Pull 95% 3×3

WOD:

7 rounds of:

Row 250m
14 Wall Balls 20/14#
7 Power Snatches 115/75#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.

Team WOD:
“Relay O’ Fun”
Teams of Two
800m Relay Run
20 Bumper Plate Burpees (25#/10#) – per person for each skill
600m Relay Run
40 Hand Release Push-ups
400m Relay Run
60 Sit-ups
200m Relay Run
80 Double Unders