A.1. EMOM for 8 minutes:
Front Squat 2reps

A.2. 4 minutes to attempt new 1RM Front Squat

B. AMRAP 12min of:
6 Burpees
6 Pull ups
6 Wall Balls

A.
 Five sets of:
 Snatch x 1.1.1
 (rest 5-7 seconds between singles)
 Rest 2 minutes

B.
 In teams of two, alternate sets to complete 3 each of:
 10 Power Cleans (84/60 kg)
 400 Meter Run

A.
 Five sets of:
 Unsupported Seated Strict Press x 4-5 reps
 (sit on a bench without back support and press the barbell from shoulder to overhead)
 Rest 2-3 minutes

B.
 Against a 7-minute running clock, complete:
 500 Meter Row
--
As many rounds and reps as possible of:
 5 Single Arm Press each arm (24/16 kg)
 10 Box Jump-Overs

A.
 Every two minutes, for 16 minutes (8 sets of):
 Front Squat x 3-4 reps

*Use the same weight as January 16th.

B.
 Complete as many rounds and reps as possible in 12 minutes of:
 30 Wall Ball Shots (20/14)
 30 Pull-Ups
 30 Double-Unders

A.
Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Jerk

B.
 Every 2 minutes, for 10 minutes (5 sets):
 Back Squat
 *Set 1 – 6 reps @ 65%
 *Set 2 – 4 reps @ 75%
 *Set 3 – 2 reps @ 85%
 *Set 4 – 2 reps @ 90%
 *Set 5 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

C.
 Complete as many rounds and reps as possible in 6 minutes of:
 5  Handstand Push-Ups
 10 Shoulder to Overhead (40/30 kg)
 30 Double-Unders

 A.
 Four rounds for time of:
 5 Squat Cleans (185/125 lbs)
 10 Chest-to-Bar Pull-Ups
 20 Double-Unders
 
*RX+ 80/55, CTB Pull-ups

Rest exactly 5 minutes, and then…

B.
 Complete rounds of 12, 9 and 6 reps for time of:
Overhead Squat  (60/40)
Pull-Ups
 
*RX+ 80/55, CTB Pull-ups

Rest exactly 5 minutes, and then…

C.
 Four rounds for time of:
 10 Deadlifts (80/55)
 20 Wall Ball Shots (30/20) *

*40 min cap.  Athletes should have 3 different times.

"A little snatch never hurt anybody"                          

A.
Hang Snatch (1HS)
10 minutes to find heavy single Hang snatch.

B.
For Time:
10-8-6-4-2
Hang Snatch (50/35)
Toes 2 Bar
*Rx+ 135/95
*Rx++ Full Snatch,60/40

Compare Results from 4 September 2015

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
 Station 1 – 300 Meter Row
 Station 2 – 30/15 Push-Ups
 Station 3 – 20 Box Jump Overs
 Station 4 – 30 Goblet Squats 

*Only 1 person allowed at each station with 1 person resting.  Everyone works at the same time.  No one rotates until all members complete their reps.   

A.
 Every 90 seconds, for 15 minutes (10 sets) of:
 Front Squat x 2 reps @ 78-83%

Goal is to increase loads used last week.

B.
 Complete as many rounds and reps as possible in 6 minutes of:
 3 Hang Power Cleans (50/35 kg)
 3 Burpees Over the Barbell
 6 Hang Power Cleans
 6 Burpees Over the Barbell
 9 Hang Power Cleans
 9 Burpees Over the Barbell
 12 Hang Power Cleans
 12 Burpees Over the Barbell
…

C.
 Every two minutes, for 6 minutes (3 sets):
 Single Arm Dumbbell Row x 10-12 reps each arm @ 2110