A) Power Snatch + High hang snatch (vertical chest, leg drive only) 6 sets @ 65-70% of Full Snatch 1RM +5# from last week.

B) CF Metcon

C) 3rnft; 25 GHD sit ups, 10 HSPU

Strength/Skill: EMOM 10 minutes

100m Sprint

WOD: For time

400m Run

50 Push­ups

40 Box jumps 24”/20”

30 SDHP 53/35

20 Goblet walking lunges

400m Run

A) CF S-Wod

B) CF Metcon

Strength/Skill:

EMOM 15 minutes

Min 1: 5 strict C2B pull­ups

Min 2: 6 alternating pistols

Min 3: 7 strict T2B

WOD: 7 minute AMRAP

5 Push presses 135/95

10 Bar­over burpees

Strength/Skill: Front Squat

E2MOM 10 minutes

Set 1­ 60%x2

Set 2­ 70%x2

Set 3 ­80%x2

Set 4­ 85%x1

Set 5­ 90%x1

Rest 2 minutes

Max reps @75%

WOD:

Rachel came to CF Jaguar 1 ½ years ago; she already had a workout routine and had lost weight but was looking for something different—something to take it to the next level. Rachel is somewhat quiet, but that never stopped her from giving each and every workout her all.

A) Halt Clean (pause at knee for 3 seconds) 7 reps @ 70%While paused, note your position. Shins should be vertical, shoulders in front of the bar, hamstrings are tight, and lats are engaged.

Teams of 3

1 person must rest for all movement except car push where one must steer

2000 m gasser*** relay run (in intervals of 200 m)

150 burpee combo*

200 tire flips

300 m car push**

A) 15min for a 1RM Snatch, then:

B) “DT”

12 Deadlifts

9 Hang power cleans

6 shoulder to overhead

5RFT

25min time cap

155/105