Spend 10-15 minutes finding a solid (not 1 RM) snatch weight. Then, complete 1 squat snatch on the minute for 15 minutes. You can go up in weight if you like on any round. If you fail, after two attempts go back down to the last weight you successfully completed and finish the WOD at that weight.

Followed by:
Tabata Lateral Jumps over the bar or parallets.

Snatch (75# x 5) + (95# x 5)+ (115# x 5)
lateral jumps : Min 16 Max 36 total 166

Come to the gym with 2 or 3 movements you don’t like or would like to improve. We will then create your own "AMRAP 15" WOD around them.

My WOD:
5 ring rows
7 thrusters (45#)
9 burpees

7 rounds + RRs & 1 thruster

5 rounds of:
75# hang cleans
30 push ups

5 rounds:
15 medicine ball cleans
15 pushups
250m row

20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

Yeah, we were crazy enough to show up this morning @ 5:30 despite the ice/sleet/snow. I just wasn't feeling it this morning so I only got 2 rounds plus 19 pull-ups (with the blue band). Used 45# bar for push press and did mostly box step-ups.

10 rounds

10 Deadlift 185#
10 Lunges (with 45# plate overhead)

1000 m run
100 push-ups
10 snatches

1st WOD:
30 Power Snatch (135#) - Time: 4:59

2nd WOD:
50 Double Under
250 M Row
100 Double Under
500 M Row
50 Double Under
250 M Row
Time: 12:53

4 Minutes - Box Jumps
3 Minutes - DB Snatch (45#)
2 Minutes - KB Swing (1.5 pood)
1 Minutes - Burpees
-total Reps of 155

5 Minutes Rest

Death by Clean & Jerk
-I got through round 7

2 Rounds

500 M Row
20 Wall Ball
500 M Row
20 Pull Up

Pull ups after rowing suck!