A) Oly: 3 x 3 Hang Power Snatch – use moderate weight, 3 x 2 HPS (add 5- 10#), 3 x 1 HPS (add 5-10#)*

*For the sets of 3 and 2, no dumping btwn reps

B) Metcon: ISABEL 30 snatches for time 135#/95#*

*power snatch allowed

Warm up: 10 PVC pass-throughs, 10 lunges, 10-second bar hang, cartwheel, 5 one-legged side-to-side hops, each leg, 2 broad jumps, 50-meter run, 50-meter sprint

A) Strength: 5 x 5 Back Squat (+5-10 from 2/9) or ~80% E2:30M

B) Metcon: Buy in 400 m run; 4 rds of: 10 pull ups, 15 kb swings 53#/35#, 25 air squats; buy out 200 m run.

Cap: 13 minutes

A) Snatch complex, Snatch + Below knee Snatch; 1x 60%, 1x 65%, 1x 70%, 3x 75%

B) CF Metcon

C) 5 x max strict dips, try to beat your total from last week. (looking for over 20 reps, if you have to do extra sets without push ups), 10 push ups between sets

A) Strength: Deadlift 5 x 5 [add 5 to 15# from 2/11] or ~80-82.5%

B) Metcon: 4, 3 min AMRAP w/ 1 minute rest between; 5 275/185 deadlifts, 10 burpee box jumps 24”/20”, 20 du’s

Start the next AMRAP where you left off in the previous AMRAP

A) Complex: (Clean, Below knee hang Clean, above knee hang Clean, Jerk)

(3 cleans total + Jerk without dropping bar). Loading: 1x 60%, 1x 65%, 1x 70%, 3x 75%

B) CF Metcon

A) Back Squat 5 x 5 @ 75%

B) CF Metcon

C) Push press, 3 x 5 @ 75%

A) Strength:
5 x 5 Push Press (+5-10 from 2/4) or ~75% of 1RM*
E2:00M for 10 min, think fast!
*same weight all 5 sets

B) Conditioning:
200 m run
21 single arm db thrusters 50-55# (tot)
21 c2b pull ups
200 m run

Warm-Up: 3 handstand attempts, 10 arm circles forward, 10 arm circles backward, 5 jumping squats, 10 seconds in the bottom of the squat, 4 planks to forearm, 50-meter high-knee skip, 50-meter carioca

Skill: hang power snatch

Partner wod: teams of 2, grab your sweetheart or ??;

Skill/focus: OHS

19 ohs 115#/80# for spicy or 95#/65# for medium

29 lunges 115#/80# or 95#/65# (back rack)

200 m gasser

19 push press 115#/80# or 95#/65#