Power Snatch
10:00 EMOM
min 1-3: 3 Reps @ 60-65%
min 4-6: 2 Reps @ 65-70%
min 7-8: 2 Reps @ 70-75%
min 9-10: 1 Rep @ 80%
*all meant to be singles, focus is good set-up and speed through the middle
 

"Isabel"
30 Snatches 95/135

20:00 EMOM
min 1: 8 Strict Handstand Push-Ups
min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups
min 3: 12/14 Calorie Row
min 4: Rest
*add 2 Calories on each round of the rower

Recovery
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
5/5 Side Lying Thoracic Rotations

Weightlifting
Power Clean + Squat Clean
10:00 EMOM
min 1-3: 3+1 Reps @ 60-65%
min 4-6: 2+1 Reps @ 65-70%
min 7-8: 2+1 Reps @ 70-75%
min 9-10: 1+1 Rep @ 80%
*all meant to be singles, focus is good set-up and speed through the middle
 

3 Rounds for Time
18 Wall Balls 14/20
15 Deadlift
9 Power Clean
6 Front Squat
Load: 105/155

Skill
10 Min - Bar Muscle Up Progressions
 

20:00 AMRAP
5 Bar Muscle-Up
30 Double Unders
10 Toe to Bar
30 Double Unders
10 Cal Bike
30 Double Unders

4 Rounds For Time
Row 500 meters
21 Burpees
Run 400 meters
Optional Accessories

3 Sets, For Quality
10/10 Dual Dumbbell Single Leg Romanian Deadlift
15 GHD Hip Extensions
:30 seconds Sorenson Hold

 'Partner Day'
24 RNDs For Time, You Go, I Go
*30 Min Time Cap
5 Wall Balls
4 Burpee Box Jumps
3 Power Snatches
Load: 65/95

 'Open Gym Option WOD'
20:00 AMRAP
5 Weighted Strict Pull-Ups
10 Dual Dumbbell Bench Press
15 Single Dumbbell Weighted Step-Ups 20/24
20 Renegade Rows
Load 35/50