Snatch w. Pause at knee + Snatch 4×1+1
Snatch 3×1
Rx
20’ Amrap
10 Shoulder to OH (40/28kg)
15 KB Swings (24/16)
10 Box Jump Overs (24/20”)
15 V-ups
Rx+
“Bradshaw”
10 Rounds (20’ Cap)
3 Handstand Pushups
6 Deadlifts (100/70kg)
12 Pullups
24 Double Unders
Back Squat 3×5 warm up, 4×3 @80% on 1′
Weighted Pushup 4×6
SA DB Row 4x8e
10’ Amrap
5 Clusters (50/35kg)
250m Row
Squat Snatch 6×2
KB Farmer Carry 3x40m (2KB’s)
Band Facepulls 3×12
3’ Amraps w/ 1’ rest btw – do both A and B twice
A) 300m Run
30 Alt DB Snatch (40/25)
Max Pullups
Rest 1′
B) 20/16 Calorie Row
30 KB Swings (24/16kg)
Max …
BB Thruster 3×4 Warm up
Rotating EMOM x4e
Heavy BB Thruster x3
Ring Pushup x8
Toes to Bar x8 (practice kip rhythm if you don’t have it yet)
12′ Amrap
200m Run
20 Walking Lunge steps
20 Ab mat sit ups
Power Clean + Clean Pull 3×2+2, 3×1+2
Goblet Side Squats 3x6e
DB Bent Over Rows 3×10
15’ Partner WOD
Partner A: Row for Cals
Partner B: Complete the following barbell complex
6 Deadlifts (45/30kg)
5 Hang Power Cleans
4 Front Squats
3 Shoulder to …
8’ Choice Skill Development
SL RDL 4x6e
Hollow Rock 4x30s
20’ Amrap
25 BW Squats
20 Push-ups
15 Box jumps (24/20”)
10 Pullups
5 Super Burpees
“Crossfit Total”
Back Squat
Shoulder Press (strict)
Deadlift
For each lift, you’ll have 4’ to Warm up/build up, then 4’ to hit the heaviest singe rep possible with no more than 3 attempts at each lift (not counting sets …
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Hang Power Snatch + Power Snatch 4×1+2, 3×1+1
OH Squats 4×3
Ring Pullup 4×6-9 (work on MU if you can)
9’ Amrap
75 Jump Rope
20 V-ups
20 KB Swings (24/16)
Rx+
30 Double Unders
15 American KB Swing (24/16kg)
10 Toes to Bar
“Katie”
21-15-9
KB Swings (24/16kg)
Deload Pushups
*Strict Deload pushups for Rx. Toes stay on the ground, knees stay off the ground – no inchworming. Hips rise at the same time as the shoulders. KB to eye level with …
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Power Clean + Squat Clean 6×1+1
BB Reverse Lunges 4x6e
DB Floor Press 2×10, 2×8
“Bell”
3 Rounds
21 Deadlifts (80/60kg)
15 Pullups
9 Front Squats (80/60kg)
