SWOD ( STRENGTH ) Barbell Skill: EMOM 10 min. Full snatch + hang squat snatch + snatch balance METCON AMRAP 12 min. 4 Power Snatch ( 50 – 30 ) 4 Chest to bar Pull Ups 6 Power Snatch 8 C2b pull ups 8 Power Snatch 12 C2B Pull Ups 10 Power Snatch 16 C2b…

STRENGTH Back Squat 10 x 3 reps ( % 85 ) WOD 4 RFT 6 Power  Clean  ( 60 / 40 ) 15 KBS ( 32 / 24 ) 400 m Run 20 min. cap        

SWOD ( STRENGTH ) EMO2M   FOR 5 SETS Power Clean + Hang Power Clean + Full Clean and Jerk ( Ascending Weight ) Complete the following for max reps: 1) In 5 minutes, complete: 1000m row max rep overhead squat ( 40 – 25 ) Rest 2 minutes, then: 2) In 5 minutes, complete:…

SWOD ( STRENGTH ) Gymnastic Skill EMOM 12 min. Odd: 6 weighted pull ups Even: 8 weighted dips For Time: 15-12-9 Thrusters ( 50 – 30 ) Muscle ups Core: AMRAP 6 min. 30 Double Unders 10 Ghd sit up 10 Ball slams      

Strength Overhead Squat 4×9 ( % 70 ) Metcon Regionals 2015 Event 1 Randy 75 reps power Snatch ( 35 – 25 kg ) Time cap 6 min. Rest 5 min. AMRAP 9 7 Reps Deadlift ( 100 – 60 ) 9 Reps Bar facing burpee 12 Reps Toes to bar      

WOD Conditioning 3 k Row 3 min. rest 2 k Row 2 min rest 1 k Row      

STRENGTH EMOM 7 4 Sumo Dead. (50 – 30 ) 4 Burpee over the bar METCON 5 Round For Time: 20 Air Squat 20 KBS ( 24 -16 ) 20 Pull Ups 20 Ring Dips each round 1 minute rest 25 min. cap                

BARBELL WORKOUT 1. Snatch: 50% x 2, 60% x 2, 70% x 2, 75% x 1, 80% 1 x 5 2. Clean and jerk: 50% x 2, 60% x 2, 70% x 2, 75% x 1, 80% 1 x 5   A- AMRAP  6 min. 5 Power Cleans ( 70 – 40 ) 10 HR…

STRENGTH Front Squat 4 x 9 Reps ( % 70 ) Strength & Conditioning WOD: 5 Rounds For Time Of: 15 – Dumbbell Thrusters ( 35 – 20 lbs ) 30 – Double Unders        

SWOD (Strength) Deadlift  4×9  ( % 60 ) WOD ” Mary” 20 min. AMRAP 5 HSPU 10 Pistols 15 Pull Up      

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