083116

STRENGTH

Work up to a heavy complex of:

1 high hang snatch pull + 1 hang squat snatch

SKILL

7 rounds

1 strict pull up + 3 kipping pull ups

082916

STRENGTH

1 Rep Clean with a 1″ pause off the floor

WOD

For Time

7 Rounds

14 KB Swings 53/35
21 Wall Balls

15 minute time cap!

082816

WOD

For Time

30 Power Snatches 75/55
45 Bar Facing Burpees
60 Thrusters 75/55
45 Bar Facing Burpees
30 Power Snatches 75/55

082716

WOD

2 Person Team

For Time

Complete as a 2 person team

60 Burpee Chest To Bar Pull Ups
50 Deadlifts 275/185
40 Hand Stand Push Ups
30 Calorie Row
20 Lunges with 45 lb plate over head (each partner does 20)
10 Bar/Ring Muscle Ups

082616

SKILL

200 Double Unders

rest 1 minute

100 Double Unders

WOD – Diane

[RFT] – Rounds of 21-15-9 reps of:

–  Deadlift  @  225 / 155  ( M / W )
–  Handstand Push-ups

B scale for weight is:  185 / 135
C scale for weight is:  155 / 105

082516

STRENGTH

Clean and Double Jerk 4×2 @ 60% of your clean and jerk

WOD

21-15-9

Toes To Bar
Calorie Row

082416

STRENGTH

Front Squat 3×2 @ 85%

WOD

For Time

10 squat cleans 135/95
50 ab mat sit ups
8 squat cleans 135/95
40 ab mat sit ups
6 squat cleans 135/95
30 ab mat sit ups
4 squat cleans 135/95
20 ab mat sit ups
2 squat cleans 135/95
20 ab mat sit ups

082316

SKILL

12 EMOM

5-8 CTB/Pull Ups

WOD

For Time

25 Power Snatches 115/75
50 Calorie Row
25 Power Snatches 115/75

082216

STRENGTH

Power Snatch + Hang Snatch

5×1 @ 65%

WOD

20 Minute AMRAP

15 Calorie Row
15 Box Jump Overs
15 KB Goblet Squats 53/35