Warm-up & Mobility: 15 Minutes

Strength: Snatch – Every 90 sec for 15 min (10 rounds)
1 High Hang (from pockets) Snatch – drop and reset – 1 Snatch
begin at 50% and climb each interval to heaviest possible. If you miss back off 10# and finish out.

Conditioning: “Balls and Snatches”
8 Rounds for Time:

• 8 Wall Balls (20/14lb)
• 8 Hang Power Snatch (115/75lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 3 reps at 80%

Conditioning: “Clean and Pull”
On the Minute for 12 Minutes:

• Even minutes: 5 Hang power cleans (as heavy as you can while finishing within the minute, you can drop weight but not add it)
• Odd minutes: Max Pull Ups

Two scores – weight and total number of pull-ups (NO BANDS)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean and Jerk – warm up to WOD weight

Conditioning: “Grace and then some…”
For total working time and Grace time:

• 30 Clean & Jerk (135/95lb)
• Run 1 mile
• 15 Thrusters (95/65lb with upgrade opportunity to use same BB as Grace)

 

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – warm up, then 4 worksets of 3 reps each at 80% (all at the same weight, for form and volume at a weight that is challenging but not difficult)

Conditioning:

“Tabata time”

Tabata intervals (20 seconds of all out effort followed by 10 seconds of rest) for total reps of –

• Squat
• Burpee
• Sit-ups
• KB Swings (24/16k)

 

Warm-up & Mobility: 15 Minutes

Skill: HSPU and/or C2B

Conditioning: “Spiral Architect”

20 min AMRAP – up ladder 3-6-9-12-15…. reps of –

• HSPU (deficit if possible)

**after each round:

• 250m row (or 200m run if not enough rowers)
• 10 C2B

Opportunity to sub 3 Muscle-ups for C2B

 

 

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 3 reps @75%, 3 reps @80%, 3 reps at 85% (you should still have one more rep in the tank, this is not a max-out effort)

Conditioning: “A Hard Road”
For weight – E2MOM 12 minutes (6 rounds) of –

• 200m Shuttle Sprint
• 3 “Heavy” Hang Clean to Thrusters

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – 3 sets of 2 @ 75%, 2 sets of 2 @ 80%

Conditioning: “End of the Beginning”
For time & weight

• 10 Power Snatch
• 2 Front Rack Lunge  – same BB (L+R=1)
• 8 Power Snatch
• 4 FR Lunge
• 6 Power Snatch
• 6 FR Lunge
• 4 Power Snatch
• 8 FR Lunge
• 2 Power Snatch
• 10 FR Lunge

(Opportunity to upgrade to OH Lunge)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat – 5 reps at 75%, 3@80%, 2×2@85-87%

Conditioning: “Laguna Sunrise”

5 RFT of –

• 75 Double Unders (or 90s of jump rope progression work, no single equivalent)
• 15 Burpee Pull-up

**EMO3M 10 Wall Ball

(opportunity to upgrade to C2B Burpee Pull-ups)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean & Jerk – 3×2 @ 70%, 2×2 @ 75%

Conditioning: “Age of Reason”

3 Rounds for Reps – 3 min effort of –

• 20 TTB
• 20 KB Swings (as heavy as possible)

…With remaining time:
AMRAP of Front Squat (155/105lb)

Rest 3 min between rounds (Takes 15 minutes)

 

Warm-up & Mobility: 15 Minutes

Skill: The Glute-Ham Developer

Conditioning: “Cat Fancy”

30-20-10 reps for time of –

• KB Swings (32/24k)
• Wall Balls (20/14lb)
• Burpees
• Lunge Steps with plate locked overhead (45/25lb, L+R=2)