12 minutes to practice the 3 Position Snatch.

-then-

3 rounds for time of:

30 Front Squats @ 50Kg/35Kg
15 Toes to Bar
15 Lateral Box Jumps 20″/16″

The 17 Commandments of Rowing – Becca Borawski

15 minutes to a establish a 3RM Back Squat.

-then-

3 rounds for total reps of:

90 sec. ME Power Cleans 60Kg/40Kg
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

What’s the Secret to Amazing Naps? – Eric Barber

12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).

- then -

3 rounds for time of:

50 Lateral Jumps, 12?
20 DB OH Walking Lunges, Right Arm
10 Alternating DB Snatches
20 DB OH Walking Lunges, Left Arm

2 Position Snatch Demo – Catalyst Athletics

Monday
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).

- then -

3 rounds for time of:

50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm
10 Alternating DB Snatches
20 DB OH Walking Lunges, Left Arm

Tuesday
15 minutes to a establish a 3RM Back Squat.

-then-

3 rounds for total reps of:

90 sec. ME (Max Effort) Power Cleans 60Kg/40Kg
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Wednesday
12 minutes to practice the 3 Position Snatch.

-then-

3 rounds for time of:

30 Front Squats @ 50Kg/35Kg
15 T2B
15 Lateral Box Jumps 20″/16″ DEMO VIDEO

Friday
4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

-then-

12 minute AMRAP of:

3 Wall Walks
Run 200m
15 Push Press 45kg/30Kg

Saturday
Metcon Testing
“Baseline”
Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

“Fran”
21-15-9
Thrusters (45Kg/30Kg)
Pull Ups

“Amanda”
9-7-5
Muscle Ups
Snatches (60Kg/40Kg)

12 minutes to establish a 1RM Power Clean & Push Jerk.

-then-

Run 800m
50 Wall Balls 20/14#
30 Pull Ups

All Things Thoracic Spine (Part One) (Part Two) (Part Three) – Dean Somerset

12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

5 rounds for time of:

3 Hang Power Snatches @ 80% (of above)
6 Box Jumps 30/24″
Run 200m
3 Hang Squat Snatches @ 80%
6 Box Jumps 30/24″

39 Ways Not to Be Like Everyone Else – Jason Ferrugsia

5X2 Snatch @ 85% – rest 75 second

-then-

3 rounds for time:
5 Overhead Squats 60Kg/40Kg
20 Wall Balls 20/14#
30 Double Unders
20 Toes To Bar
30 Double Unders

Rest Vs Recovery – Whole9