Every 2 minutes, for 12 minutes (6 sets): (Power Snatch + Hang Power Snatch) x 2 reps (Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps)
*Sets 1-3 = 70% of 1-RM Power Snatch *Sets 4-6 = 75% of 1-RM Power Snatch
"Heavy Isabel" For time: 30 Squat Snatches (185/135 lbs)
00-10 Warm-Up 10-20 Wod instruction and warm up 20-50 WOD 50-00 results/clean and accessories
2 sets of 250m row or ski 3 wall walks 15 hollow rocks
30 min cap
For time: 40/30 Calorie Row on Concept 2 40 Strict Handstand Push Ups 40/30 Calorie Row 250-Foot Handstand Walk or 10 wall walks or 500' bear crawl 40/30 Calorie Row 40 Toes to Bar 40/30 Calorie Row 20 Strict Handstand Push Ups 100-Foot Handstand Walk or 4 wall walks or 200' Bear crawl 20 Toes to Bar
00-10 Warm-Up 10-20 Front Squat Instruction & Warm-Up 20-32 Front Squat 32-40 Wod Instruction & Warm-Up 40-00 Wod
3 Rounds: 10 Rapid Toe Touches 10 Lunge-to-Elbow Drop 10 Ring Rows 10 Kip Swings
Six sets of: Pause Front Squat @ 24X1 + Front Squat Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP 10 Muscle-Ups or 20 DIPS=Scaled 20 Deadlifts (225/155 lbs) 30 Pull-Ups 400 Meter Run
Scale for muscle-ups: 20 Dips Dips on rings for harder scale, matador bar for all others.