A.Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75-80%
Rest 2 minutes between sets.

B.Five sets of:
Muscle Snatch x 1 rep
(build to heavy muscle snatch over the course of the five sets)
Rest 30 seconds
Stationary Dips x 15-20 reps
(add weight if you can make all 20 reps at bodyweight)
Rest 30 seconds

C.Three sets of:
Snatch Pull x 3 reps @ 100% of 1-RM Snatch
Rest 45 seconds
GHD Sit-Ups x 15-20 reps
Rest 45 seconds

Back squat 3-3-2-2-2-1-1-1-1-1 reps.

A: Every 90sec for 15min
2x C&J @moderate weight

B: Partner wod:
10min amrap, alternate exercise
10 DL 80/60kg
8 alternating Db box step ups
6 TTB

Strength:

Back Squats - 12x225, 12x275, 3x300 (hurt left leg)
Straight Leg DL - 12x225, 12x275, 12x300

Metcon:

Cash in - 1000m row then 3Rnds: 50 DUs, 50 Situps then cash out - 1000m row

Time: 21:30

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

subbed double push ups for bench (60/40/20).

row times: 1:45, 3:40, 8:00

23:05

Wide stance back squat
3-3-3-3-3
135,165,195,225,255

Deadlift
5-5-5-5
225,255,285,315

Could not finish the actual WOD b/c of a neck injury.

800M Run

12 ATW (Around the worlds... Clean, thruster, back squat, behind the neck press) #65

800M Run

9 ATW #95

800M Run

6 ATW #115

10 Minute Clock
-1 Mile Run
-Max HSPU in time remaining (9)

(Rest 5 Minutes)

10 Minute Clock
-1 Mile Run
--Max HSPU in time remaining (15)

Post WOD:
Tabata Sit Ups

1-8-1 Ladder
Wall ball (14)
Box Jump (20)

Mobility

Dynamic

Warm Up WOD
250 m run/row
10 KB swings
10 get ups

Snatch review

WOD
10/8/6/4/2
Snatches
burpess
Donna: 7:32