A) Complex; High Hang Snatch, Snatch, OHS – find heaviest of the day

B) CF Metcon

C) Annie; 50 – 40 – 30 – 20 -10 Double unders / Sit ups

Strength

Snatch Complex: 3 power snatches + 3 snatch pulls + 3 power snatches = 1 round, 5 rounds working up to the heaviest set possible

Strength

Strict dips (parallel bar)*
4 sets x max reps; rest 2 minutes btwn sets
*If you can do more than 15 dips use 25#/10#
**Scale is bands or boxes
NoKipping

Not a superset, move on to press after dips

A) Muscle ups – 4 sets of max reps, 12 rep minimum. 4 sets strict HSPU between attempts, 15 rep minimum

B) CF Metcon

C) 4 sets of 5 weighted dips (heavy as possible)

Warm Up:
200m row
30 jumping jacks
20 second plank
10 squats
3 rounds


Skill: Hang Power Clean

WOD:

1 minute DB Push Press
30 seconds rest

Strength

Back Squat 10@50%, 10@60%, 10@70%

DB RDL 12, 12, 12 – emphasis on form not weight
Perform as a superset; rest 90-120s between sets and then. . .
rest 2 min and perform a max set of squats only @75% (goal is 7+)

A) Back Squat; 5 sets of 3 @ 85%

B) CF Metcon

C) For time: 150m row, 400m run, 250m row, 200m run, 500m row, 100m run