Warm-up: 0:00-16:00

1. Crossover Symmetry Activation OR Banded 7s

• Perform 7 reps of each movement

1. Barbell Prep
   Burgener Warm up Snatch – 3-5 reps at each position
   Down and up – “SPEED THROUGH THE MIDDLE”
   Elbows high and outside – “BAR CLOSE”
   Muscle snatch – “STRONG TURNOVER”
   Snatch land – “FOOT WORK” 2”, 4”, 6”
   Snatch drop – “FOOT WORK”
   -Then-
   Warm up to workout weights.
2. Movement Prep/Activation and Increasing Heart Rate
   2 Sets
   250m Ski (OR Row)
   5 Burpee
   5 Box Jump Over
   5 Box Get Over
   *Increase boxes in height each set.
3. Workout Prep
   1 set (at workout pace):
   2 Power Snatch (at first workout weight)
   2 Bar Facing Burpees
   2 Overhead Squats (at second workout weight)
   2 Burpee Box Jump Overs (at first workout height)
   1 Squat Snatch (at third workout weight)
   1 Burpee Box Get Overs (at second workout height)

Metcon: 18:00-35:00

2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40) (OR 10 Burpee Box Jump Overs (24/20))

Strength/Skill: 37:00-47:00

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

Cooldown: 49:00-60:00

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Open Book
2x 1 Minute QL Stretch
20x Shoo the Cat

Strength/Skill:

3 No Hand Front Squat @6/10 RPE
3 No Hand Front Squat@6.5/10 RPE
3 No Hand Front Squat @7/10 RPE
3 No Hand Front Squat @7.5/10 RPE
3 No Hand Front Squat @8/10 RPE
*Keep Hands Straight out in front of you through all 3 reps.
**Rest as needed between sets.

Metcon:

Strength/Skill:

Take 10 minutes to establish a 1RM Hang Clean + 1 Front Squat
*Only do the Front Squat on your last attempted rep.

-Then-

2 Sets
1 Hang Clean + 1 Front Squat @80-85% of 1RM Hang Clean from above (make these deload sets PERFECT)

Metcon:

2 sets:
2 Rounds
5 Power Clean (135/95)
3 Wall Walk
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

-then-

2 sets:
2 Rounds
5 Thruster (115/80)
10 Toes to Rings
-after the 2nd round-
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-

Strength/Skill:

10 Sets (New set every minute.)
3 Back Squat
*Work up to 80-85% of 1RM Back Squat over the course of the 10 sets OR just get heavier than you got last week!

Metcon:

5 Sets:
40 Double Unders
4 Ring Muscle Ups
-rest 1 minute b/t sets-

Strength/Skill:

3 In the Hole Front Squat @5.5/10 RPE
3 In the Hole Front Squat @6/10 RPE
3 In the Hole Front Squat @6.5/10 RPE
3 In the Hole Front Squat @7/10 RPE
3 In the Hole Front Squat @7.5/10 RPE

Can sub Pause Squats

Metcon: Open WOD 25.1

As many rounds and reps as possible in 15 minutes of:

• 3 lateral burpees over the dumbbell
• 3 dumbbell hang clean-to-overheads
• 30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Strength/Skill:

5 Sets
5 Clean Deadlift Singles @90-95% 1RM Clean
*Rest as needed between sets.

Metcon:

EMOM 6 Minutes
Odd Minutes: 12 Wall Balls (20/14) (10’)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 50 Double Unders
Even Minutes: 10/8 Calorie Row
-rest 2 minutes-
EMOM 6 Minutes
Odd Minutes: 10 Dumbbell Snatches (50/35)
Even Minutes: 10/8 Calorie Bike Erg (OR 150m Run)

Metcon: Time cap: 15 min

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
  Rest 1 min.

•15 front squats

• 30 chest-to-bar pull-ups
• 15 thrusters
  Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk

Time begins immediately following the completion of 21.3.

Strength/Skill:

3 Sets
1 Snatch @75-80% 1RM Snatch

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch @85-85+% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.

Metcon:

60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski