Strength

Power Snatch

EMOM 10

Min 1&2: 3 @ 65%

Min 3&4: 2 @ 70%

Min 5&6: 1 @ 75%

Min 7-10: 1 @ 80%+

*Not touch and go. It's okay if you don't have a current max.

WOD

5 Rounds For Time:

3 Power Snatch 115/75

6 Bar Facing Burpees

9 Hang Power Clean

27 Double Unders

After Party

3 x ME Front Rack Holds

Strength

Build to a heavy double Front Squat

WOD

AMRAP 8

5, 10, 15, 20, 25...

Calorie Row

Wall Balls 20/14

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Strength

EMOM 10

Power Clean + Push Jerk

WOD

5 Rounds For Reps and Time

AMRAP Push Jerk 135/95

When the bar touches the ground, go for 200 m Run.

*Score = total reps. Note time in comments

After Party

EMOM 5 

20 Sit Ups

Class at 9 a.m.

"TOMMY MAC"

2 Rounds For Time:

12 Burpees
12 Thrusters 115/75
12 Burpees
12 Power snatch
12 Burpees
12 Push jerk
12 Burpees
12 Hang squat clean
12 Burpees
12 Overhead Squat

Technique Primer

Everett Snatch Pull + Hang Power Snatch

5 on Coach's Cue

Strength

Hang Power Snatch

EMOM 7

WOD

"Rowing Annie"

500-400-300-200-100

Meter Row

50-40-30-20-10

Sit Ups

After Party

Goal Work

Strength

EMOM 10

Min 1-3: High Hang Squat Clean + Hang Squat Clean

Min 4-6: Hang Squat Clean + Squat Clean

Min 7-10: Squat Clean

*Progressive. Remember this is the BEGINNING of the cycle. Work on consistency.

WOD

AMRAP 10

200 m Run

8 Hang Squat Clean 95/65

6 Chest to Bar Pull Ups (RX+ 2 MU)

After Party

3 x ME Front Rack Hold