WOD:

#new day

For time:

Row 1000 Meters
20 Hang Power Cleans (155/105lbs) Rx+ (185/125 lbs)
100 Double-Unders (200 singles)

UNLOADED WOD (No Barbell):

For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters

STRENGTH:

Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

Unloaded Strength:

Every two minutes, for 20 Min (10 sets)

10 Kettle Bell Deadlifts + 10 Alternating Reverse KB Lunges

COMPETITORS:

A.
Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C.
Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat 

D.
Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row