WOD

Hang Squat Snatch

2-2-2-2-2 (try to exceed what you hit last Thursday)

For time:

– 400 m run

– 15 Power snatches (115/75-95/65-65/35)

– 20 Burpees

– 15 Power snatches

– 400 m run

Four sets of:

Good mornings x 5-7 reps – slow and controlled

Rest 20 seconds

Push-Ups x 10-25 reps @ 1010 – C2G if able

Rest 3 minutes;

then…

5 rounds of:

– 7 burpees

– 20 double unders

– 50 m sprint (walk back)

*rest 1.5 minutes when you get back to the gym

A. Hang Power Clean x1/Push Press x 3/Jerk x 1; rest 2 minutes x 3

B. On an 18 min countdown timer:

Front Squat 1RM

5-3-3-1-1-1

then…

3 position Snatch work

1-1-1-1-1

* move up in weight if able

50 TGUPs NOT for time

– pick the heaviest weight you can

Build up to a heavy Jerk in 4-5 tries

then…

“J-Hard is 26”

4 rounds of:

– 26 lunges (13 each leg)

– 26 KB swings (1.5/1)

– 26 abmat sit-ups

*rest 2, 3, and 4 min after rounds. Go hard!

Weighted push-ups

3-3-3

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

*Record total number of pull-ups

Deadlift 5-5-5-5

4 rounds at 100% effort:

– 5 thrusters (135/95)

– 7 burpees AFAP

– 9 KB swings (2/1.5)

– 25 double unders

– 100 sprint

Rest 2 min between rounds, record total time

*Your goal is to get through each round with an all out effort

A. Power Clean – build to tough double in 3 sets; short rest

B. For time:

– 10 Power Cleans @ 70% of 1RM

– 20 Ring Dips

– 8 Power Cleans

– 16 Ring Dips

– 6 Power Cleans

– 12 Ring Dips

– 4 Power Cleans

– 8 Ring Dips

– 2 Power Cleans

– 4 Ring Dips