Snatch – starting at 60% of 1rm, 3-2-2-1-1-1

Then

7 min AMRAP of:

3-6-9-12-15…

Power Clean (155/105)

Shoulder to OH

Post: Weight and total reps

Karyn came to CF Jaguar almost 3 years ago with a great runner’s background.  She initially excelled in all workouts with running; her main focus was to become stronger.  And that she did. . .

10 min EMOM:

EITHER

5-10 strict HSPU

3 controlled negatives*

Then

Partner WOD – This entire WOD is 1:1

EACH partner runs 400m (one at a time)

50 box jumps

A) CF Metcon

B) 5min max calories on the AirDyne.

A) Power clean and jerk; 1RM then 3 single reps 15# down.

B) CF Metcon

C) Row 1200m not for time.

A) Muscle Snatch; 3 sets of 3 @ 75/55 then…

B) Snatch; 90% x 1, then drop set, 2 sets of 2 at 10# down

C) CF Metcon

D) Front Rack Lunges; 3 sets of 8 to 12 (4 to 6ea leg) 155/105

A) 12min E2MOM; 7 hspu (max strict then kip if you need to), then 20’ hs walk. (all in same 2minutes, not alternating)

B) CF Metcon

C) Dips (ring, or other) 4 sets of 10, not for time.

A) Back Squat; 5RM. Find your 5rm, then do one drop set at 90% of your new 5RM

B) CF Metcon

C) 50 weighted sit ups (dumbbell, med-ball, etc.)