A. EMOM 6 min
Power Snatch x 1 + Snatch Balance x 1
(Light weight, perfect form)
B. Build to a 1 RM squat snatch in 12 min
C. Build to a 10 RM OHS in 10 min
+
10min AMRAP
1 MU
3 Burpee box jumps, 24"
5 DL, 185lb

A. 115
B. 235
C. 175, 12 + 4

10-9-8 etc
pushups
situps
200m

5 pull ups no band
for abs i rotated, grab wrestling mat behind head both leg 90 degree raise,...switch kicks, but if it was say a 7, I did seven each leg.....regular crunch

Track & Field
3 Laps of the Infield + Dynamic Stretching (Warm-up)
10x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, walking skipsx2, jumping skipsx2)
Lots of Long Jump Takeoffs (6-step, 8-step, 10-step, 12-step, 14-step)
6x6 Hurdles Alternating Single-Leg Jumps at 0.76m
4x8 Low Hurdles Running Pop Ups (3-step)
Gymnastics (Some Handstand Holds)
1 Lap of the Infield + Static Stretching (Cooldown)

Jacked and Tan Day 3.

1. Push Jerk From Rack: 70/3, 75/2 3 sets
2. Split Jerk From Rack: 80/2, 85/2 2 sets, 90/1 2 sets
3. Snatch From Blocks @ Bottom of Knee: 70/3, 75/2, 80-90/1*3 sets (use bumpers to stack)
4. Snatch: 60/3, 70/2, 75/1, 80/1, 85/1, 90-100/1*3 sets (no misses allowed, if you miss drop weight)
5. Snatch Pull + Hang Snatch: 3 sets of 1 rep @ 80% of hang snatch max.

2 mile run (can be performed before or after the wod)

Notes: Push Jerk 35# & 45#, Split Jerk 45# & 55#, Snatch(s) 35# & 45#

Metcon 1:

2 Power Cleans (155lbs), 2 Front Squats (155lbs), 20 DUs...4,4,20...6,6,20...4,4,20...2,2,20
Time - 6:19

Metcon 2:

500m Row, 21 DLs (225lbs), 500m Row, 15 DLs, 500m Row, 9 DLs
Time - 11:19

For Time:

Inverted burpee ladder from 20 down to 1. Complete 10 alternating lunges between sets of burpees.

3x10 Front Raise @ 25#'s
3x10 Lateral Raise @ 25#'s
3x10 Reverse Fly @ 20#'s

10x10 Standing DB Shoulder Press
1.5 @ 50's
3.5 @ 40's
5 @ 35's
awful.

5x -
8 Pull Up
10 Tricep Extension behind neck

6x -
10 Bench Press @ 50's
10 Bench Flys @ 40's, 35's (3 sets each)

Run 3 miles @ 11min Pace

2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat @ 70#
Then:
2x10 lunge to 10" box
Then:
2x10 Split Squat (5 each side)
2x10 OH Split Squat (5 each side) @ 10# plate

Then:

Work to Heavy DL - 385#

Then 5x5 DL @ 70% of 1RM - 275#

Then: 3x10 SLDL (didn't do this - subbed 3x10 back extensions)

Then 5min AMRAP Sit & reach (Subbed 5x10 Sit & Reach on a roman chair)

WOD 1:
10 min AMRAP: 250 m row + burpees
WOD 2: barbell complex ladder
WOD 3
3.1: 40-30-20 deadlifts + box jumps
3.2: 6 min AMRAP - 40 DU + 10 thrusters
3.3: 3 RFT 10 OHS + 20 pull ups