ACTIVATION

3-4 Rounds:

200 Meter Row

15 Russian Kettlebell Swings

9 Kettlebell Romanian Deadlifts

6 Inchworms  Video

Snatch Technique A (On the 0:00)

Snatch Grip Sotts Press (0:00 – 4:00):

3 Sets of 5

Snatch Drop (4:00 – 8:00):

4 Sets of 4

Snatch Balance (8:00 – 12:00):

5 Sets of 3

Hang Squat Snatch (On the 12:00)

On the 1:30 x 5 Sets:

1 Pausing High Hang Squat Snatch

2 Hang Squat Snatches (Knee Level)

Set 1: 50%

Set 2: 60%

Sets 3-5: 65%

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Use 67% of Your 1RM Front Squat For All Reps

WOD

“Wet Willy”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Overhead Squats (95/65)

6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

2 Rounds:

12 Deadlifts (115/85)

9 Overhead Squats (115/85)

6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:

1 Round:

12 Deadlifts (135/95)

9 Overhead Squats (135/95)

6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

HOME WOD

“Seventy Two”

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

BODY ARMOR

3 Rounds:

Minute 1: Work

   :20 Seconds Max Dumbbell Floor Press

   :20 Seconds Dumbbell Hold at Extension of the floor press

   :20 Seconds Max Push-ups

Minute 2: Rest