WOD

15 minutes to establish a 1RM Hi-Hang (with hip) Snatch…. DEMO VIDEO

then…

5 rounds for total time of:

– Run 200m
– 7 Hang Power Snatches (115/65)

*Rest 1 minute after each round.

Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.

then…

3 rounds for total reps of:

– 2 minute AMRAP of:

– 6 Squat Cleans (135/95)
– 25 Double Unders or Abmat Sit-ups

*Rest 1 minute.

1 minute AMRAP of:

– HSPUs

15 minutes to practice or test a Tall Snatch. DEMO VIDEO

then…

For time:

– 50 KB swings

– 200 m run

– 50 Pull-ups

– 200 m run

– 50 Jumping lunges

– 200 m run

– 50 Medball sit-ups (20/15)

– 200 m run

12 min to establish a 1RM thruster

then…

4 rounds for time:

– 8 tall box jumps (36/30)

– 10 thrusters (95/65)

– 12 burpees

12 minutes to establish a 1RM Heaving Snatch Balance.

then…

Not for time:

1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X20 KB Snatches (10/side)  – rest 45 sec.
1c) 3X25 Med Ball Ab-Mat Situps 20/15# (anchored) – rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – rest 45 sec.

then…

August Challenge

5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible (rest 60 sec)

then…

13 minute AMRAP of:

– 8 Hang Power Cleans (115/75)

– 10 Knee 2 Elbow

– 12 HR Push-ups

– 100 m run

Every minute on the minute for 7 minutes:

2 Low Bar Back Squats @ 90%

then…

3 rounds for time of:

– 7 Front Squats (155/105)

– 21 KB Swings (53/35)

– 400m Run

Front pause squats

5 sets of 3 (5×3)

* pause on the first squat for 5 seconds at the bottom, do NOT bounce off bottom, second two are regular speed

then…

for time:

– 21 deadlifts (225/ 155)
– 42 wallballs (20/15)
– 100 m sprint
– 15 deadlifts
– 30 wallballs
– 100 m sprint
– 9 deadlifts
– 18 wallballs
– 100 m sprint