Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Conditioning
7 min AMRAP
7 wall balls 20/14#
7 burpees
In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
5 Pull-Ups
7 Burpees
9 Thrusters
Regular Class WOD
Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/155#
HSPU (regionals standard – Kipping is allowed)
For time.
Strength
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
5 sets of:
Back Squat x 2-4 reps (take 3 sec to lower to bottom.)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps
Rest 2 minutes
Conditioning
For time:
Row 1000 Meter
followed immediately by . . .
3 rounds of:
20 KB Clean and Jerk 53/35# (10 each arm/every rep from the floor)
15 Box Jump Overs 24/20″
10 Ring Dips
3 sets of:
Jerk Balance x 3 reps
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 60-70%
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Conditioning
5-4-3-2-1
Stone to Shoulder 145/115#
25-20-15-10-5
TTB
4X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
Conditioning
For time:
Run 800m
20 Hang Clean to Thrusters 95/65#
Run 400m
10 Hang Clean to Thrusters 135/95#
Run 800m
12:00 AMRAP of:
Run 400m
15 6″ Target Burpees
Strength/Skill
Every 90 seconds, For 15 minutes:(10 Sets)
Power Clean + Front Squat + Clean
*Build up over the 10 sets.
“Open Workout 14.1″
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
Strength/Skill
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 65-70% of your 1-RM Snatch. If you aren’t confident performing a drop snatch with 65%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
4 rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
Strength/Skill
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%
Every 90 seconds, for 15 minutes (10 sets):
Power Snatch x 3
Conditioning
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65#
3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
Conditioning
For time:
Row 2000 Meters
30 Burpees
30 Hang Squat Cleans (155/105#)
30 Walking Lunges (155/105#)
