Strength/Weightlifting
Squat Snatch - 4-4-3-3-2-1
Increasing each set
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Comp Track
15 Min AMRAP
8 Shuttle Runs, 50 ft
24 Dumbbell Snatches, 1x, 35/50
16 DB Box Step-ups, 35/50, 20/24
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Progress Track
15 Min AMRAP
8 Shuttle Runs, 50 ft
24 Dumbbell Snatches, 1x, 20/30
16 DB Box Step-ups, 20/30, 20

Strength/Weightlifting
12 Mins - Workup to 1 RM Bear Complex
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Comp Track
For time:
40 Wall Balls, 14/20
10 Clean & Jerks, 95/135
30 Wall Balls
10 Clean & Jerks
20 Wall Balls
10 Clean & Jerks
10 Wall Balls
10 Clean & Jerks
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Progress Track
Wall Balls, 10/14
Clean & Jerks, 65/95

Strength/Weightlifting
Power Snatch 1x10 at 55% 1RM
Power Snatch 1x8 at 60% 1RM
Power Snatch 1x6 at 65% 1RM
Power Snatch 1x4 at 70% 1RM
Power Snatch 1x2 at 75% 1RM
Rest 1:00 between sets
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Comp Track
14 Min EMOM, alternating between:
30 Double Unders
12 Toes-to-bars
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Progress Track
14 Min EMOM, alternating between:
60 Single Unders
15 Leg raises

Strength/Weightlifting
Power Clean 1x10 at 55% 1RM
Power Clean 1x8 at 60% 1RM
Power Clean 1x6 at 65% 1RM
Power Clean 1x4 at 70% 1RM
Power Clean 1x2 at 75% 1RM
Rest 1:00 between sets
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Comp Track
5 RNDs For Time
400 M Row
5 Bar Muscle Ups
10 Burpee to Target
15 Air Squats
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Progress Track
5 RNDs For Time
400 M Row
5 Jumping Bar Muscle Ups
10 Burpee to Target
15 Air Squats

**CrossFit Open 25.2**

 'Partner Day'
200 Box Jump Overs 
150 Wall Balls 
100 Ground-to-Overheads, 75/115
75 Bar Over Burpees
50 Pull-Ups
Partition the work above any way
Buy-In/Cash-Out: 400 M Run
*30 Min Time Cap

Open Gym Sunday