Saturday, 6-16-18

Happy Thanksgiving Eve !!!!! Skill: Snatch balance W.O.D 3 rounds for time of: 10 Overhead Squats 10 Good Mornings 10 Sit-ups 10 Push-ups 10 Pull-ups Cool Down: Tabata squats ( Sorry, tomorrow could be a little dangerous at the dinner table. )

For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…

Strength Skill – Clean & Jerk 5 x 1 7 min AMRAP: 2 Power clean + jerk (50 % of 1 RM) 2 Burpees 4 Power clean + jerk (50 % of 1 RM) 4 Burpees 6 Power clean + jerk (50 % of 1 RM) 6 Burpees

20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*

Strength/Skill – HSPU’S, DEFICIT HSPU”S, PARALLETTE HSPU”S PRACTICE 60 Double-Unders 25 Thrusters – 75/45 60 Double-Unders 15 Thrusters – 75/45 60 Double-Unders 5 Thrusters – 75/45 60 Double-Unders 25 Kettlebell Swings – 53/35 60 Double-Unders 15 Kettlebell Swings – 53/35 60 Double-Unders 5 Kettlebell Swings – 53/35

2RDs 10 Snatch Grip Deadlifts 10 BB Hang Power Snatch 10 Russian Swings E2MOM for 14 min 1 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Sq. Snatch build to heavy complex For time: 21 Sq. Snatches 75/55 42 Push Ups 15 Sq. Snatches 30 Push Ups 9 Sq. Snatches 18 Push Ups…