SKILL TRANSFER EXERCISES:

1. Snatch Push Press
2. Overhead Squat
3. Snatch Balance without a dip
4. Snatch Balance with a dip

Weightlifting
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch (1RM)

1 Rep =
1 Snatch Grip Deadlift
1 Power Snatch
1 Overhead Squat
1 Snatch Balance
1 Snatch
Work up to a 1RM of the complex for 15 Minutes.

WOD
Metcon (AMRAP - Reps)
12 Minute AMRAP:
Snatch Grip Deadlift + Power Snatch + Overhead Squat + Snatch Balance + Snatch
*Take 70-80% of 1RM. Complex is 1 Rep.

A. 
Paused Front Squats (3 count pause in bottom, no bounce to stand): 
1X3@70%, 
1X3@75%, 
1X3@80%, 
1X2@85%, 
1X1@90% – based on 1rm Front Squat, rest 90 sec.

then                                                           

B.                                                                                               
"Annie" (Time)
50-40-30-20-10 
Double-unders 
Sit-ups    

Go to the Mobility class                

-or/ and- 

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

D.
WOD and Open gym at Weilimdorf.

Partner Day                                                         

In teams of two, AMRAP in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

FRIENDS DON’T LET FRIENDS CHERRY PICK...

Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters (or Run) 
15 Kettlebell Swings ("Murican" 1/1.5)
10 Dumbbell Push Press (10kg/20kg)                                                                                                                                                           
Record times, best time is your score for the day. 

A.
Every minute, on the minute, for 9 minutes:   (3 Rounds)
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (1/1.5)
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

A.
2 sets of:
Goblet Squat x 6 reps @ 2011 (1/1.5)
Rest 45 seconds
Turkish Get-Ups x 2 each arm (1 p / 1.5 p)
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds

B.
For time:
Run 500 Meters
15 Strict Pull-Ups (or appropriate scale)
40 Walking Lunges with KB or DB (1.5/2 pood)
15 Strict Pull-Ups (or appropriate scale)
Run 800 Meters

A. 
Three sets of:
Push Press x 6-8 reps (50%-60%)
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
                                                   
B. 
AMRAP 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips 

MITTE & WEILIMDORF

Technique Review

10 rounds:
4 Burpee Wall Balls
3 Cleans (35/50)
2 Front Squats 
1 Shoulder to OH 

ADV:  (50/70)