ACTIVATION

3 Rounds:

20 Single Unders – Single Unders (high jump) – Double unders

15 Russian Kettlebell Swings

12 Kettlebell Goblet Squats

9 Lateral Box Step-ups (Each Side)

6 Inchworms  Video

STRENGTH

Snatch Technique (0:00 – 8:00)

5 Sets:

1 Pausing High Hang Squat Snatch

1 Pausing Hang Squat Snatch

1 Pausing Squat Snatch

Set 1: 35% 1RM Snatch

Set 2: 40% 1RM Snatch

Sets 3-5: 45% 1RM Snatch

Strength

Snatch Waves (8:00 – 17:00)

On the Minute x 9:

Minute 1: 1 Squat Snatch @ 60%

Minute 2: 1 Squat Snatch @ 64%

Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%

Minute 5: 1 Squat Snatch @ 68%

Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%

Minute 8: 1 Squat Snatch @ 72%

Minute 9: 1 Squat Snatch @ 76%

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

• Barbell Loaded at 63% 1RM Front Squat

WOD

“Ceiling Fan”

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

HOME WOD

Ceiling Fan

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders

Body Armor

AMRAP 5:

Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):

6 Hand Release Push-ups