Every 90 seconds, for as long as possible… Snatch x 1 rep
*Males – Start at approximately 100 lbs under your PR and add 10 lbs every 90 seconds. Stop once you miss the same weight twice. *Females – Start at approximately 50 lbs under your PR and add 5 lbs every 90 seconds. Stop once you miss the same weight twice.
12 min cap
Three rounds for time of: 6 Shoulder to Overhead (205/145 lbs) 9 Hang Power Cleans 12 Bar Facing Burpees
2 sets 10 air squats facing the wall (goal is to get as close to the wall as possible) 10 OH walking lunge with empty barbell 10 Good mornings with empty barbell 10 barbell ab roll outs 10 bent over row with barbell
6 minutes mobility work with bands 2 sets 10 push ups 10 cal row 5 tire flips
GIVE ATHLETES 15 MIN TO COMPLETE
Three sets of: Close Grip Bench Press x 5 reps Immediately followed by. . . Bench Press x 5 reps Immediately followed by. . . Wide Grip Bench Press x 5 reps rest 2 min. GO HEAVY AND BUILD IN WEIGHT THROUGH OUT SETS.
2MIN TRANSITION BETWEEN WOD1 AND WOD2
Metcon (AMRAP - Rounds)
Every minute, on the minute, for 6 minutes: 5 Overhead Sandbag Tosses (95/50 lbs) 5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.
10 MIN CAP 6 rounds for time of: 300 Meter Row 100' FARMER CARRY (RED/GREEN)
One set of: Back Squat x Max Unbroken Reps @ 85% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
4 RFT 20 Ab mat sit up 20 Goblet squat (green/yellow) 20 KBS (green/yellow) 2 rope climbs