For time:
Snatch 135 pounds, 30 reps

95#

Back Squat 5 RM

Hang Power Clean
3-3-3-3-3 at 80%1RM

9 minute AMRAP
6 x Power Clean (185)
9 x burpees

WOD: For Time

400 Meter Run

30-20-10
Box Jump/ jump over (24")
Pull Up

Sit Up

400 Meter Run

Post WOD
1RM Weighted Pull Up (75 lb)
1RM Weighted Ring Dip (70 lb)

Monday 12th February 2018

BARBELL OVERHEAD AND BAR GYMNASTICS WORK

With a running clock…

EMOM X 10

Even Minutes: 5 Strict Presses
Odd Minutes: 5 Strict Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Presses
Odd Minutes: 5 Kipping Toes-to-Bars

Rest 2 minutes, then…

EMOM X 10

Even Minutes: 5 Push Jerks
Odd Minutes: 5 Bar Muscle-Ups

The barbell comes off the floor and all sets should be heavy but unbroken. You may go up in weight each set as appropriate, or choose to perform sets across. Scale the Toes-to-Bars as needed to Hanging Knee Raises, and the Bar Muscle-Ups to either Chest-to-Bar Pull-Ups (jumping if needed) or Jumping Bar Muscle-Ups. Scaling volume by cutting a rep or two on the gymnastics movements is also an option.

“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)

1 Muscle Up/3 Dips
2 HSPU
3 Burpees
4 Pistols (2 each leg)
5 Pull Ups
6 Box Jumps
7 Push Ups
8 Thrusters 95/65
9 SDHP
10 KB Swings
11 Power Cleans
12 Jumping Sit Ups
This is performed just like the song. You start at 1 MU/Dip, then 2 HSPU and 1 MU/Dip then 3,2,1. All the way to 12,11,10,9…

100 Pullups
100 PushUps
100 Situps
100 Squats

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
4x100m Strides
10x50m Heel-to-Toe Runs
Gymnastics (Handstand Holds)
2 Laps of the Infield + Static Stretching (Cooldown)

For Time:
- 21-15-9
- Thrusters (115#)
- Chest to Bar Pull Ups