A: "Core Prep"

20 V-ups right into 20 knee tucks + 1 min plank

Rest 1 min x 4

Part B:"Snatch"

on the 90 sec
10 rounds all at 80%
1 full snatch

Part C: "Squats" *Using your 8RM from last 2 weeks, Drop 20% from that weight and perform 2 x 8 Drop 10 % 2x6 Drop 5% 2x5

Clock starts at 0:00, rests are all 2 minutes and occur at the following times:
- 2 minute mark
- 8 minute mark
- 18 minute mark
- 26 minute mark
- 30 minute mark WOD ends

AMRAP the following and pick up where you left off -

40 feet of HW,

12 DB Hang full cleans 50/35,

1 rope climb (legless),

12 DB deadlifts 50/35

Min 1- 1 RD of DT
AMRAP Bar hop burpees with remaining time

Min 2 - Rest

Min 3 - 15/12 cal row
AMRAP Burpees over Rower with remaining time

Min 4 Rest

Min 5 - 20 WB
AMRAP Burpees over the bar with remaining time

Min 6 - Rest

30 mins Total (e.i. 5 rds)

Score = total burpees

Part A: Bench Press Work up to a 6RM then back off 10% and perform 4x6 at that weight

Part B:

9min AMRAP
+3 Hang Power Snatches
+3 Overhead Squats
30 Double Unders

(3/3/30, 6/6/30, 9/9/30, etc…)

In teams of two switching as needed complete the following for time:
You must rest 2 minutes between each benchmark workout:

Grace
Isabel
Fran
Diane
Jackie

18 minute AMRAP of -

12 DB single arm hang clean and jerk 50lbs ( 6 per arm),

12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)

Row 1km at your 5 km pace
Rest 2 mins
x 3

Row 500m at your 2km pace
Rest 1 min
x 3

A: One arm heavy DB rows - 4 x 12 on each arm
B: Flat bench pull overs - 4x10
C: Flat bench DB chest press 4 x10
D: Seated DB shoulder press 4x10
E: 5 x10 strict C2BS

A: Core prep

20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 3

B: Snatch week #2
on the 2 mins
1 high pull + Power snatch + 1 full snatch
3 sets at 70%, 3 sets at 75%, 3 sets at 77.5%

C: Squats
Using your 8RM from last week, drop 10% of the weight and perform
6 x 6

Every 6 minutes x 4
Cycle through 2 rds of:

10 Burpee BBJO at 24"/20"
15 T2Bs
10 S2O at 165/110

Score is your remaining rest in each 6 mins piece

15 rounds of 60 seconds on 60 seconds off -
15 WB 30/20, 3 MU, AMRAP lunges

Score is total lunges

Part A:  Bench 

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

Part B:

42-30-18 reps for time of:

Row calories
Dumbbell box step-ups

50/35, 24"/20"

3 RFT switch as needed with a partner
Row 1000m, 
75 push press 95/55,
50 muscle snatch, 
25/15 ring dips 

A: 3 rounds of 12 DB snatch 70/50 and 6 MU
Rest 4 minutes
B: 3 rounds of 16 DB thrusters 50/35 and 16 T2B

Score each section separately"

A:10 rounds of:

Row 30/24 cals, rest 1:1 (work to rest ratio). 

B: Seated one arm shoulder press 3x15

C: DB single arm heavy row 3x12
D: Bicep curls 3x15 

A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank

B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%

C: Back Squats:

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

AMRAP in 5 minutes rest 2 minutes x 4 rounds.

30 WB,
15 dips
15 deadlifts 185/125,
15 barhop burpees,

Pick up where you left off.

On the 2:00 minutes X 12 rounds -
9 OH squats at 115/85lbs
9 C2B
54 DU

Score is total rest!

Part A: Strict Press Find your 5 RM
Then drop 10lbs and perform a 4x4 at that weight

Part B: 4 RFT
200m run

2 rope climbs

8 DB power cleans 50lbs/35lbs

Come and watch if you aren't competing!

8 push jerks at 155/105, 10 push ups, 20 Russian twists with 20#/16# med ball

5 rounds for time!
Rest 5 minutes
8 deadlifts 155/105, 10 bar hop burpees, 200m run

5 rounds for time