AMRAP

STRENGTH/SKILL

5 x 5 Hang Snatch

5 x 5 OH Squat

WOD
10 minute AMRAP
30 DU
15 Power Snatch @ 75/55#

PR Week

STRENGTH/SKILL

5 x 1 Snatch

5 x 1 OH Squat

WOD

21-15-9
OHS @ 95/65#
Bar-Facing Burpees

FINISHER

3 x ME Pull-ups

Mike LOVES Burpees!

Snatch!

STRENGTH/SKILL

5 x 3 Snatch

5 x 1 Overhead Squat

WOD

5 rounds of:

400m run
10 Kettlebell Snatch + OH Lunge R arm
10 Kettlebell Snatch + OH Lunge L arm

FINISHER

5 minutes Max Back Squats without racking @ 185/135#

Thanks to everyone who visited us from out of town this week! It was fun having you all here and great to meet so many new people.

Snatch-tastic!

STRENGTH/SKILL

5 x 5 Snatch

5 x 5 OH Squat

WOD

10 One Arm Kettlebell Snatch + Lunge Right Arm/Right Leg

10 One Arm Kettlebell Snatch + Lunge Left Arm/Left Leg

20 Box Jumps

FINISHER

2 x 10 Back Extensions
2 x 10 GHD Sit-ups

Snatch

STRENGTH/SKILL

5 x 1 Snatch
Establish new 1RM

5 x 1 Overhead Squat
Establish new 1RM

WOD

10 minute AMRAP
30 Double Unders
15 Snatches @ 95/65#

FINISHER
Pistol Practice
Band/Bar assisted one-legged squat
Hi Box Pistol
Rolling Pistols

Congrats to G on her first kipping pull-ups! F YEAH!!!