File your hands down and do homework on the Kettlebell Snatch. Take care of your hands and utilize the corkscrew method.

Strength:
Ring Dips - 4 x 5

WOD: Viking Warrior Conditioning 15/15 (53/35) Snatch Protocol X 25 sets

15/15 = 15 seconds work/15 seconds rest
You will snatch with weakhand for 15 seconds, rest 15 seconds then switch to stronghand = 1 set

*Your goal is to try to maintain a consistent rep (6-8) count for all 25 sets.
*Score is total number of reps completed. (e.g. you do 7 reps on each hand for all 25 sets = 350 reps)

Clean & Jerk
2-2-2-2-2
Then...
50 Burpee pullups (untimed)

165,185,195,195,205x1

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups

5 Rounds

10 Toes 2 bar

15 Power snatch 95/65 <--55#

20 Abmats

25 Double unders

Was feeling a bit frisky this morning (stupid healthy eating making me feel all good and taking away my cop-outs from WODs :) and decided to do the 6 AM class in addition to our standard Thursday 5 AM resistance work.

5 AM
Resistance Training:
Box Squats
Purple + Red Band, both with 1 knot
50% of 1 Rep Max
12 rounds, 2 reps per round
125 LBs

Extras:
50 Reverse Hypers (170 LBs)
30 Upper Back Good Morning with SS Bar (Safety Squat) (65 LBs)
50 Weighted Hip & Back Extensions (35 LBs)
5x 5 Weighted GH Raises (10 LBs)

6 AM
Warm Up:
All Skate (Uh-huh, that's right. It's an all skate warm up!)

Mobility:
Hell if I know, I was too busy drinking water and recovering from the 5 AM work :)

MetCon:
5-way Annie (kinda sorta for time ... but not so much since it was a back-to-back)
5x
20 Pull Ups^
20 Push Ups
20 Sit Ups
20 Squats

^I was psyched with pull ups today and that was a first! I moved to the higher/taller bar on coach's advice and it turns out the higher bar gave me more room for kipping and I started cranking out them pull ups. Sweet!

WOD
5RFT
10YD Sled drag 115#
5 Power Snatch 95#
5 Pullups
5 Toes to Bar
5 KB SDHP 1.5 pood
25 Double Unders
All movements must be unbroken except double unders.

6x400m hill repeats, total of 6.2 miles. Run hard up hill "sprint", walk/jog down. Ran hill in South Park that splits the parking lots by the memorial and horse stables.
Warm-up 1.63 miles
Repeat Times:
1st: Forgot to hit lap
2nd: 1:52
3rd: 2:05
4th: 2:10
5th: 2:11
6th: 2:00
Cool Down: 1.63 miles
Elevation gain: 493ft
Calories: 825
http://connect.garmin.com/activity/148400279

340 x 5
365 x 3
430 x 10

Then did 500 x 3 in the heat of the moment.

Assistance Front Squats:
185 x 5
205 x 5
235 x 5

3 rounds:
3 Muscle Ups
5 squat cleans (135lb)
8 toes to bar

Only missed and had to redo one muscle up, got the rest unbroken. This was for extra assistance after the front squats. We didn't time ourselves, but took minimal rest.

THRUSTER LADDER
Ladies start with 65 and will jump 10lb increments until they cannot perform a successful full range rep.

Gents start with 95 and will jump 20lb increments until they cannot perform a successful full range rep.

• We will take the bar from the rack (i.e. you don't have to clean it). We will have 2 bars set up each for ladies and gents. You will move quickly (e.g. Person A goes, then B, then C, then D...add weight then A,B, etc) *See video for movement standards. You will only given 1 chance to redo a missed rep.

FINISHER:
20/10 x 6 nonstop of:
Air squat (bottom hold)
Flutter kick (feet hold)
Mountain Climber (plank hold)