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warm Up

10 bar facing burpees emom x 8

mobilize

A. Halting Snatch to max

6×1+1 overhead squat at 85%

B. 3 front squats+1 split Jerk to max

4×1 at 85%

C. Class skill and workout

D. 21-15-9-15-21

unbroken pull-ups

unbroken wallballshots

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warm Up: 10 minute bike

mobilize+Snatch primer

A. Snatch

2×3 At 70%, 2×3 At 75%

B. Snatch Pull

5×3 At 100%

C. Clean Shrug

5×6 At 115%

D. For time*

50 push ups

100 sit-ups

150 air squats

*every 2 minutes 75 dubs or 50 dubs with heavy rope

E. Class

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Warm Up:

1250 m row+5x:20 sprint+:40 chill pace

mobilize

A. Snatch

2×2 at 75%

3×1 at 80%

B. Snatch Pull off riser(45 lb plates)

5×5 at 90%

C. Back Squat every 4 min

4-4-4-4-4

D. Class

E. 21-15-9

Ghd sit-up

chest to bar pull-up

ring dip

 

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warm Up:

25 ab mat sit-ups+4 rounds of Cindy+1 mile bike+4 rounds of Cindy+25 ab mat sit-ups

mobilize/531 snatch primer

A. Muscle snatch to max

then 5×2 at 75%

B. Clean and Jerk

3×2 At 70%; 2×2 at 75%; 1×2 at 80%; 1×1 at 85%

C. Clean grip deadlift

4×5 at 110%

D. Class Wod

E. 5 min AMRAP

1, 2, 3, 4…+1

devil press 50’s/35’s

ring muscle up

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Warm up: 

30-60-90-60-30 unbroken dubs

A. Clean of blocks(2×45’s) 4×3 at 70%

B. Clean high pull 3×5 at 80%

C. Snatch balance to max then 

3×1 at 80%

D. Class 

E. 4 rounds 

8 shoulder to overhead 115/75

16 power cleans 115/75

32 cal assault