Skill: Power Snatch in 15 min
Find today’s heaviest

WOD: EMOM for 10 min
4 Power Snatches @ 70-75% of today’s heaviest
4 Burpees

Score: PS weight/rounds completed

 

18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12 cal row

FRIDAY NIGHT LIGHTS!!! Don’t forget that this year it starts at 5:30 pm!

Skill: Run 1 mile for time or 2k row for time

WOD: EMOM for 12 min
Min 1: 12 DB Step Ups (AHAP)
Min 2: 12 Pull Ups
Min 3: 12 Pistols

Rest 3 min then:

For time:
12 DB Step Ups

Skill: Handstand Walk Double Tabata (8 min)
Subs: Around the box or wall walks

WOD: For time
50 Double unders (100 singles)
40 Sit Ups
30 RKB Swings 70/53
40 Sit Ups
50 Double unders

T
5 rounds for time of:
100 m run
10 Clusters 115/75
15 KB Swings 53/35
100 m run
Rest 2 minutes between rounds

Score: Time

Skill: Power Snatch
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM

WOD: For time
21-15- 9
Power Snatch 75/55

Skill: Deadlift
3 sets of 5 reps @ 70 % of your 1 rm
Reset in between reps are ok
2-3 min rest between sets

WOD: 4 RFT
200 m run (100 m = 1 rep)
2 Rope Climbs (subs: ½ way → 4 up/downs)