1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch 3-2-2-1-1-1
Snatch for load:

E2MOM x 3

#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%

E2:30 x 3

#4: 1 rep @ 85%
#5: 1 rep @ 90%
#6: 1 rep @ 90%

Snatch Dead Pull (Time CAP: 7 min)
110% x 3 reps
110% x 3 reps
110% x 3 reps
110% x 3 reps

Clean 3-3-2-2-2-2
Clean for load:

E2MOM x 6

#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
EVERY 4:00 MIN X 3 SETS

150m Run
8 Push Ups
12 Dual Dumbbell Thruster 50/35lb
8 Push Ups
150m Run

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Snatch Dead Pull
110% x 3 reps
110% x 3 reps
110% x 3 reps
110% x 3 reps

Snatch 6×2
Snatch for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

Clean & Jerk 2-2-2-1-1-1
Clean & Jerk for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 85%
#6: 1 rep @ 85%

WOD
AMRAP 7 minutes of:

5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 205/145

Cash Out (Back Squat 3-2-2-2-2)
Back Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 85%

1) Air Squats
2) Push Ups
3) Strict Pull Ups/Ring Rows
4) Pistols
5) HS hold
6) Relaxed Hang
7) Hollow Hold

Part I.
3 sets:

6 Weighted Strict Pull Ups (or strict pull ups/ring rows)
12 Kipping Pull Ups (quarter kipping pull ups/beat swings)
24 Hollow Body Pull Downs

Rest 3:00 b/t sets

Part II
3 sets:
6 Strict Ring Dips
12 Box Dips
24 Banded Triceps Extension

Everything needs to be unbroken

Rest 2 min between sets

WOD
4 ROUNDS

15 Air Squat
12 Dual Dumbbell Push Press 50/35lb
250/200m Row
12 Dual Dumbbell Push Press 50/35lb
15 Air Squat

rest walk 90 sec between rounds

1) Weighted ankle stretch
https://youtu.be/BuuEMBa6-0g

2) Seated pancake adductor barbell stretch.
https://youtu.be/qeWncJjNekk
• instead of the satic hold they show in the video, I want you to walk your hands out in each direction as you lean into the stretch and pause momentarily for each rep.

3) 2 x 5 Squat bounces into 5 Russian baby makers
• Stay on the balls of your feet as you bounce left and right, pushing your knees forward to stretch the ankles as you go in your Russian baby makers.

4) 20 reps of banded PVC passovers.
* Attach a light band to the pvc pipe as you pass over the head left and right, warming up the shoulder and traps for snatches.
* only go as far as behind the head do not over rotate into dislocates…

5) 10 reps your bottom position with a 1 sec pause in lockout of snatch grip sotts presses

6) 10 OH squats with an empty bar working within your range of motion

7) 5 Snatch balance with a narrow stance (feet together)

8) 5 Snatch grip presses

9) 5 stiff leg muscle snatches from as far as your arms hang long

Overhead Squat 5×3
Overhead Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 80%
#5: 3 reps @ 80%

Snatch Jump
70% x 3 reps
75% x 3 reps
75% x 3 reps
75% x 3 reps

Hang Squat Snatch 6×2
Hang Squat Snatch for load:
#1: 2 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

Cash Out
Good Mornings:

RPE7 x4x6 reps

WOD
3RFT:

12 Burpees over bar
9 Squat cleans 135/95 ,115/80, 95/65, 75/55
6 Muscle ups

1. Cardio 60sec – Bike/Row/Run/Ski

2. Hand Support, Front Foot Elevated, Knee Over Toe Split Squat x 6-8/side
*Keep your back leg straight. The heel may lift slightly on the front leg. Try to completely close the knee angle on the front leg.

3. Heel elevated Front loaded (zercher) squat x 8 (with empty barbell)

4. Russian Babymaker x 10
*Elevate the heels if need to make this position more comfortable.

https://youtu.be/hTBEkHf8GmA
https://www.youtube.com/watch?v=nwx6Ip7hd3I
https://youtu.be/3zStm0AgbNg

Front Squat 3-2-2-2-2-2
Front Squat for load:
#1: 3 reps @ 60%
#2: 2 reps @ 70%
#3: 2 reps @ 80%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%

WOD
7 Rounds for time of:

200m Shuttle Run (50m x 4)
10 Devil Press (35/25)