Monday:
Press in Snatch- From squat position, press bar or light weight behind neck into OH snatch grip position 3x6

Full Snatch- adding weight to find 1RM

Isabel-
30 reps for time
Snatch 135/95lbs

Score: weight/time

PostWOD:
200m run & foam roll
500m row for time

00.00 - 10.00
21-15-9
Row (cal)
Double KBS (heavy) 2*20 / 2*16

10.00-20.00
21-15-9
Ski (cal)
BoxJump 60/50

20.00-30.00
21-15-9
Assault Bike (cal)
WallBall 20/14lbs

What ever left from each 10min set is rest. Go as hard as you can & try go unbroken with KBS / BoxJump / WallBall

http://opexfit.com/september-3-2014/

A. segmented snatch deadlift – pause 2 sec 1″ off ground, below knee, mid-thigh – 5 sets of 2, rest 2mins btw sets small build per set

B. snatch pull x 1/hang snatch high pull x 1/hang power snatch x 1 – build this complex in 10mins

C. emom – PC TnG x 5 65% of 1rm – 5min

+

3 sets 95% effort
Row 250m
10 burpees box jump overs 24/20″
10 DB snatch 75/50# alt hands per rep
rest walk 4mins

Notes:
– work on breathing and keeping each rep consistent on TnG work
– goal is same pace each set push these and try to hold on

http://opexfit.com/september-1-2014/

5 Squat Clean TnG build per set
12 burpees afap
rest 3:30 x 5

+

5 DL TnG tough build per set
10 burpees
AD 20sec all out
rest 4mins x 5

Notes:
– build per set for Squat Clean and DL

5 rounds for time of:

• 75/55lb. thrusters, 20 reps
• 10 strict ring dips
• 20 push-ups
• 10 strict handstand push-ups
• 50-meter bear crawl

Post time to comments.

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75-80% of today’s heavy single

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk x 1 rep @ 80-90%

Goal is to groove perfect footwork and mechanics with a relatively high percentage of your 1-RM in these sets. Do not progress the load if your mechanics falter.

B.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans + Jerk @ 70-85% of 1-RM Clean
Rest as needed

Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

Set a clock…this should not take more than 30 minutes.

B.
Every 2 minutes, for 16 minutes (8 sets), of:
3-Position Snatch with Pause
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)

Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.