Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

-Buy In-
3x5 Front Squat w/ 77kg

WOD
For Time:
21-15-9
Overhead Squats (135/95) used 62kg
Box Jumps (24/20)

-Cash Out-
3 x 12 Weighted Step Ups
10kg plates

Pack
Three rounds for time of:
15 Pull-ups
20 Burpees
65 pound Sumo-deadlift high-pull, 15 reps

Women - 45

3-3-3-3-3

75-85-95-105(F3)-105(F2)

A.

Overhead squat @ 3011; 6-8 reps x 3 sets. Rest 1 minutes b/w sets. (use 65% of 1-RM or start with moderately heavy weight)

B.

Barbell front rack reverse lunge @ 20X1; 6-8 reps/leg x 3 sets. Rest 1 min b/w sets.

C.

Complete the following for time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 pull-ups (55)

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 burpees (110)

Alternate between the two exercises as you work your way down the ladder.

Take 20 minutes to establish a 1RM

135/155/185/205/225/245/275(F)/265

ME UB Muscle Up's

13

5 snatch
5 OVHS
10 med ball push ups

**never a good squat on the OVHS

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

*Used 50# KB and had thick grip for pull-ups

Annie
For time do:
Double Unders and situps
50-40-30-20-10