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Here’s the deal:

If you snatch 300#, you don’t have to do the 300. Warm Up double up: Junkyard Dog (squat hop) 20m wheelbarrow walk (each) Skill crew: grab a barbell; 2 sets of 10 snatch press 10 OHS 10 muscle snatch Skill option: movement review Skill 5′ snatch tech 15′ to work

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Pick-a-Chick

Warm Up: instructor led KB warm up Pick-a-Chick Choose between: Fran 21-15-9 reps of: thruster, 95/65 pull up or Jackie Row 1000m 50 thrusters, 45# 30 pull ups Choose between: Elizabeth 21-15-9 reps of: power clean, 135/95 ring dip or Diane  21-15-9 reps of: deadlift 225/155 handstand pushup   Pick 2 of

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Ahhhhhhhnold!

Regarding the embedded video: Because. Warm Up in teams of two: shitee ladder, 1-10 Skill 5′ clean prep 15′ to work up to a heavy clean 10-7-5 reps, 1′ rest between sets 3-2 reps, 2′ rest between sets 1-1-1… reps, 3′ rest between sets Skill Option 5′ parallette L-hold, 12″

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Saturcray

8am: Oly Hour 9am: Saturcray Warm Up: junkyard suicide! WOD:  teams of 3 20 cal sprint relay 100 team thruster 155/115 100 team deadlifts, 225/165 20 cal sprint relay  

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CapTest 3

Warm Up: line drills; Burgener-style Skill: 4′, shoulder-opening stretches, then: 10 reps, heaving snatch balance, 2″ pause at bottom 10 reps, snatch balance, one-and-a-quarter squat/rep Snatch balance: 10 sets, between 2-4 attempts per set: snatch balance, 60″ between sets. Skill Option: Superset: A. kettlebell sit-up x15 B. kettlebell swing x15

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The Shitee

Warm Up in teams of two: calf and achilles line drills, then row 2000m, when not rowing, perform -3, 5″ shoulder tables, and -10 air squats Skill  barbell hip thrust, 3×12 (add weight from last week), to hip-to-ring kip, 3×5-8, rest 90″  or 5-count negative pull-ups, 3×5 The Shitee 8′ AMRAP:

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Trent the Meatball Thief

Warm Up partner up, teams of two: 20m spiderman lunge (each) 20m frog hop (each) 20m crab walk (each) 20m inch worm (each) 40 tuck jump (as a team) Skill squat cleans! 5′ to work on clean prep 5′ to work up to a heavy clean 10x of 2 touch-and-go cleans, with 45″

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FTB, RPE, WTF

Woddish Warm Up: partner up, and get an airdyne out. Time yourself to 10 calories 15 calories 20 calories (FTB, rest no more than one minute between attempts); then 6 rounds, alternating (3 rounds each) 5 clap push up or push up 10 jump lunge 20 double under or single jump Then,

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KO by KB

Warm Up  Partner up, teams of two: 40m (each) OH walking lunge, 45/25 buddy slam ladder, 1-10 reps Skill  Jerks! 5′ of group work on split positioning, movement cues; 5′ to work up to a moderately heavy jerk, then: 10 sets of 2 jerks, 30″ rest between sets. Skill Option

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Super-Easy Saturday

8am: Oly Hour -snatch positioning; 2nd pull mechanics -snatch, clean, and jerk 9am Super-Easy Saturday Warm Up: teams of 3; 2k relay The Super Easy WOD Teams of 2: Get 5 rounds of “Cindy” each in order for the round to count; your partner must be in an active wall-sit

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