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11 May 2018

A. Every :30, for 2 mins
1 x Snatch Pull @ 110%

Rest 3 mins

4 min EMOM
2 x Snatch @ 70%

B. For Time:
21 Power Snatch (95/65#)
9 Bar Facing Burpees
15 Power Snatch
9 Bar Facing Burpees
9 Power Snatch
9 Bar Facing Burpees

WODs

10 May 2018

5 min AMRAP
Row 500m (buy-in), then
5 Jerks (95/75#)
10 Back Squats

Rest 1 min

5 min AMRAP
Row 500m (buy-in), then
4 Jerks (115/85#)
8 Back Squats

Rest 1 min

5 min AMRAP
Row 500m (buy-in), then
3 Jerks (135/95#)
6 Back Squats

Score = number of jerk and back squat reps

WODs

9 May 2018

A. Snatch grip Deadlift
5 x 3 @ 85% 1RM Snatch
10 min time cap

B. In 15 mins, build to heavy Snatch Complex:
Power Snatch + Overhead Squat + Snatch + Overhead Squat

C. 3 Rounds for Quality:
15 GHD w/Med Ball
10 Hip Extensions
5 Strict Pull-ups