Skill

Snatch

1 rep max re-test

or

Partner WOD

35 min AMRAP

800 m Run

80 – Air Squats

40 – Box Jumps

20′ HS Walk

Skill

Snatch

1 rep max re-test

WOD

Tabata HRPU

Rest 2:00

Tabata Sit-ups

Skill

Back Squat

5 rep max

WOD

10 min AMRAP

20 – Mountain Climbers

10 – Taters

5 – Pull-ups

Skill

Snatch

10 x 2 @ 65%

1:30 / 15:00

WOD

15 min AMRAP

1-2-3-4-5-6-7-8-9-10…..

Squat Snatch 75/55

3 – HSPU

*Repeat 1.30.2017

Skill

2 – OHS

2:00 / 10:00 (5)

95%

WOD

4 Rounds

10 – Burpees

10 – Deadlifts 224/155

20 – DU

20 – Goblet Lunges 53/35

CORE

2 Rounds

1:00 Plank

1:00 Ab-mat Sit-ups

:30 Side Plank

:30 Side Plank

1:00 Russian Twists

1:00 Barbell Good Mornings 75/55

2:00 Rest

WOD
Fran

21- 15 – 9

Skill

3 – Snatch High Pulls

2:00 / 16:00 (8)

85%+

WOD

15 min AMRAP

24 – Single Jump Ropes

12 – Box Step-ups 24/20

6 – Box Jumps

3 – Strict HSPU

6 – HSPU

12 – HRPU

24 – DU

Skill

Back Squat

3 rep max

WOD

10 min AMRAP

8 – Power Cleans 135/95

11 – Wall Balls 20/10

14 – KB Swings 53/35

Skill

Snatch Drops

2×3 (50% – 60% – 65%)

1:30 / 9:00 (6)

WOD

5 Rounds

7 – Power Snatch

12 – TTB

Skill

1 – Snatch Deadlift

2 – High Pulls

1 – Squat Snatch

60%+

2:00 / 20:00 (10)

WOD

3 Rounds

15 – Back Squats 135/95

15 – OTB Burpees