ACTIVATION

2-3 Sets

5 Inchworms Video

10 Russian Kettle Bell Swings

10 Horizontal Ring Rows Video

10 Air Squats w. 2 Second Pause at the Bottom

10 Calorie Row

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: 40% of 1RM Snatch

Set 2: 45% of 1RM Snatch

Sets 3-5: 50% of 1RM Snatch

Snatch Waves (8:00 – 17:00)

On the Minute x 9:

Minute 1: 1 Squat Snatch @ 64%

Minute 2: 1 Squat Snatch @ 68%

Minute 3: 1 Squat Snatch @ 72%

Minute 4: 1 Squat Snatch @ 68%

Minute 5: 1 Squat Snatch @ 72%

Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 72%

Minute 8: 1 Squat Snatch @ 76%

Minute 9: 1 Squat Snatch @ 80%

Stamina Squats

On the 1:30 x 7 Sets:

2 Front Squat

4 Back Squats

• Barbell Loaded at 65% 1RM Front Squat

WOD

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans (135/95)

HOME WOD

”Nasty Dozen”

AMRAP 12:

50 Air Squats

7 Strict Pull-ups

10 Double Dumbbell Power Cleans

BODY ARMOR

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squatshttps://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be