1 Feb 17

Warmup
3 Rounds NOT for time:
Row or AD 1 min
5 snatch grip deadlift
5 muscle snatch
5 muscle clean
5 OHS

WOD
For 3 cycles:
AMRAP in 4 mins of:
5 Power Snatches 135/95
30 Double Unders
5 Power Cleans 135/95
30 Double Unders

Rest 2 mins between each cycle. For each cycle restart the AMRAP.

POST WOD
Empty Bar overhead holds D&B x 2
at each turn around point do 20 sit ups

26 Jan 17

Warm up
2 Rounds
Row 250m
10 hip ext
10 push-up
5 strict pull-up
5 Cluster w/ empty bar

WOD
Clean and Jerk 5-5-5-5
This will be doing your heaviest 5 Clean and Jerks
Once you start the bar cannot rest on the ground. Front rack or standing holds only. This is going to change how you do your C&J, so warm up doing some solid rounds before starting your heaviest.

You will have 30min to complete the above with a 5min rest into
10min of
3 One Arm Dumbbell Squat Snatches 50/30 lbs
3 Handstand Push-ups
6 One Arm Dumbbell Squat Snatches
6 Handstand Push-ups
9 One Arm Dumbbell Squat Snatches
9 Handstand Push-ups

Continue adding 3 reps to both movements each round until time expires.

24 Jan 17

Warm up
3 Rounds
Jog 200m
5 kip swing
3 pull-up
7 jumping squats
20′ duck walk

WOD
Alternating EMOM for 7 rounds
1 10 Cal Row/AD
2 Pull up
3 Thruster 75/55
You will work for :40 with :20 rest
Work C2B pull ups if you are capable to do them, as well as jumping C2B

After WOD you have 10min to hit a heavy TNG 2 rep Power clean