WARM UP:

2 Min Row Bike or Jump Rope

1 RNFT
10 Deadbugs
10 Bear Crawls
10 Crab Walks
10 Beat Swings
Spiderman

Barbell Ankle MOB Ankle MOB
Thoracic Rotation

1 RNFT
5 Snatch Grip RDLs
5 Below Knee High Pulls
5 Muscle Snatches
5 Behind the Neck Presses
5 OHS
10 Hamstring Curls on Sliders

1 RNFT
3 High Hang Squat Snatches
3 Mid Thigh
3 Below Knee
10 Hamstring Curls on Sliders

PART 1:

5 Sets – Every 2 Minutes Complete:

1 High Hang Squat Snatch
1 Mid Thigh
1 Below Knee
1 From the Floor

These are all Squat Snatches. Take your time and dump each lift. It is
better to stay light and dial in your technique on each lift. Do not
concern yourself with how much you lift on the bar if your technique
is off or you aren’t reaching full ROM on your OHS.

PART 2:

FITNESS:

30 Squat Cleans for time 155/105 or 135/95 or 115/75 or 95/65
but…
Every Minute on the Minute Stop and Complete 30 DUs or 15 DUs or 60 Singles

WOD starts with DUs

SPORT:

30 Squat Snatches for time 155/105 or 135/95
but…
Every Minute on the Minute Stop and Complete 30 DUs

WOD starts with DUs

or

PART 2: STRENGTH OPTION – WEEK 3

Press or Pushpress

WARM UP:
5 x 40%
5 x 50%
5 x 60%

SET 1 – 5 x 75%
SET 2 – 3 x 85%
SET 3 – AMRAP 95%

Complete the Following NOT for time. Break up the work anyway you prefer.
50 Strict Dips (on power rack or rings)
50 Strict Chin ups

3 Sets of 0:30 Hollow Rock Hold with 0:30 Rest