Snatch Balance
2-2-2-2
These should be done at roughly 65% of your 1RM
45-45-45-45
Complete 10 Rounds:
1 Arm DB Power Clean, Right Arm
1 Arm DB Front Squat, Right Arm
1 Arm DB Push Press, Right Arm
1 Arm DB Front Squat, Right Arm
1 Arm DB Push Press, Right Arm
then, switch to left arm and complete:
1 Arm DB Power Clean, Left Arm
1 Arm DB Front Squat, Left Arm
1 Arm DB Push Press, Left Arm
1 Arm DB Front Squat, Left Arm
1 Arm DB Push Press, Left Arm
3:45 at 25lbs
Snatch Balance
2-2-2-2-2
Complete these sets at somewhere between 50% and 60% of your 1RM. Focus on speed in getting underneath the bar, and a nice stable OHS position at the bottom.
45- 45- 45- 55- 55
WOD:
On the minute, complete:
1 Thruster (135/95)
1 Pull up
2 Thrusters
2 Pull ups
3 Thrusters
3 Pull ups
…..and so on, until you cannot complete the RXd work for that minute. Set up your bar so that once you miss a minute, you take one minute rest to strip your bar to 95/65 or some appropriate weight given your starting point, and continue until you fail again. After you’ve stripped the bar for the second go around, it should be about the weight with which you would normally do Fran. Max is 20 rounds/minutes.
55lbs. I made it to round 6. Took off minute 7. After that it was downhill. Maybe 3 thrusters and 1 pullup.
Snatch Balance
2-2-2-2
35-35-45-45
AMRAP 10 Minutes
15 Power Snatch (75/55)
10 Ring Push Ups
Rx 2+12
Snatch Balance
2-2-2-2-2-2
35-35-35-45-45-45
15 Minute AMRAP
15 Wall Ball (12/8)
15 Jumping Pull-ups
10
Push-Jerk
3-3-3-3-3
35-55-65-65-75
—————
AMCaloriesAP in 3 Minutes
Row
30
-
Rest 60 seconds
-
AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups jumping pullups
7 rounds
-
Rest 60 seconds
-
AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs 32lbs
1 x Overhead Squat, 95/65 lbs 32lbs
1 x Hang Squat Snatch, 95/65 lbs
15 rounds
PCF
