Snatch High Pulls
3-3-3-3-3

10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)

Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Hollow Rock Hold
Superman Hold

3 Rounds of 1:1 for Max Reps:
Sit-ups
Box Jumps (24/20)
Handstand Push-ups

Run an aerobic mile as a warm-up

“Half Loredo”
Complete 6 Rounds for Time:
12 Squats
12 Push-ups
12 Walking Lunges
200 meter Run

Accessory Core Work:
4 Rounds for Quality:
1 Minute Plank Hold, any style
Pallof Press, 10 each side, any style

Endurance WOD
30 Minute AMRAP:
400 meter Run
10 Man Makers (40/30)

Community WOD
15 Minute AMRAP:
200 meter Run
5 Man Makers (30/20)

4 Minute AMRAP:
Burpee Toes to Bar
*Rest 2 minutes
4 Minute AMRAP:
Burpee Box Jumps
*Rest 2 minutes
4 Minute AMRAP:
Walking Lunges

Accessory Core Work:
Partner Reactive Core on Rings or Floor
3 x 30 seconds each

Complete 5 Rounds for Time:
10 Kb Clean & Jerks (50/35)
3 Ring Muscle-ups

Accessory Core Work:
4 Rounds for Quality:
1 minute Plank Hold, any style
10 Glute Bridges, any style

Complete for Time:
2000 meter Row
200 Double Unders
2 Mile Run
*Time cap = 45 minutes

Back Squats
Set #1: 5 @ 60%
Set #2: 4 @ 75%
Set #3: 3 @ 80%
Set #4: 2 @ 85%
Set #5: 1 @ 90%
Set #6: 8 @ 75-85%

16 Minute EMOM:
Odd Minutes: 6 Front Squats (135/95) + 6 Pull-ups
Even Minutes: 30 second Calorie Row

Endurance WOD (7:45a):
Complete for Time:
400 meter Slam Ball “chest pass”
400 meter Run
400 meter Slam Ball “keg toss”
400 meter Run
400 meter Slam Ball “lateral toss”, alt sides
400 meter Run
400 meter Slam Ball “granny pass”
400 meter Run

Community WOD (10:00a):
Complete for Time:
100 meter Slam Ball “chest pass”
200 meter Run
100 meter Slam Ball “keg toss”
200 meter Run
100 meter Slam Ball “lateral toss”, alt sides
200 meter Run
100 meter Slam Ball “granny pass”
200 meter Run

Open 17.3
Prior to 8:00, complete:
3 Rounds of:
6 Chest to Bar Pull-ups
6 Squat Snatches (95/65)
Then, 3 Rounds of:
7 Chest to Bar Pull-ups
5 Squat Snatches (135/95)
*Prior to 12:00, 3 Rounds of:
8 Chest to Bar Pull-ups
4 Squat Snatches (185/135)
*Prior to 16:00, 3 Rounds of:
9 Chest to Bar Pull-ups
3 Squat Snatches (225/155)
*Prior to 20:00, 3 Rounds of:
10 Chest to Bar Pull-ups
2 Squat Snatches (245/175)
*Prior to 24:00, 3 Rounds of:
11 Chest to Bar Pull-ups
1 Squat Snatches (265/185)
*If all reps are complete, time cap extends by 4 minutes.