A) Snatch high pull. 2 sets of 3 reps @ 90%, 2 sets of 3 reps at 92.5% (movement is like a snatch pull, but finish with the high and to the outside, using a little bit of pulling with the arms to finish the movement)

B) CF Metcon

Skill

10 min EMOM

2 high hang snatches @62-65% of 1RM snatch

-Only hit the power position, then GO. No sliding the bar down your leg

-Purpose of the high hang is to learn how to DROP quickly

Warm Up: Tabata 4 rounds of Air squats, Burpees, Monkey hangs, Kettlebell deadlifts

Skill: Front Squats 3 x 3 from the ground after reviewing the power clean

WOD:
10 min EMOM of
5 box jumps

Skill

Power cleans

2.2.2.2.2 (this means to add weight, so go up to a heavy double)

WOD

The Chief

5 rounds

3 min AMRAP

3 power cleans 135#/95#

6 hand release push-ups

A) Clean and Jerk, 6 x 1+1 @ 80% (don’t go up)

B) CF Metcon

C) 3rds. 30sec hollow rocks, 30sec arch rocks (opposite of hollow rock, done from a tight arch position)

Skill

10 minute EMOM

Muscle-Up Stations

From beginner to experienced

Station #1:

4 negative pull-ups

Station #2:

Kipping - only if you have strict pull-ups

Superman to hollow

Strength

25 minutes to establish a 1RM back squat

WOD

12 OH Lunges w/ Plate 45#/25# (total)

12 Russian Twists 45#/25# (total)

12 Box Jumps 24”/20”

8 min AMRAP

A) Snatch, 6 x 75-80% (don’t go up any more than that)

B) CF Metcon

Warm Up: 1 round of 10 air squats, 15 push press, 20 mountain climbers, 25 sit-ups, 20 mountain climbers, 15 push press, 10 air squats

Skill: practice rowing for calories: focus on strong pulls

WOD: