S/T
a. 5x3 reps @ 75-95% of 1RM snatch weight of (choose between): 

Snatch pull (to work on maintaining back angle from the ground) 
Snatch high pull (to work on hitting full hip extension) 
Snatch balance (to work on dropping quickly under the bar) 
Full snatch with a 3-pause at the bottom (to work on stabilizing the catch) 

b. Finish the strength portion with 3-6 well-executed snatches at 65% of your last 1RM. Pause at the bottom. 

WOD
Rx :
100 air squats
100 RKB swings (24/20)
EMOM: 3 burpees (start with burpees)

Sc:
75 air squats
75 RKB swings 
EMOM: 3 squat thrusts (start with squat thrusts) 

CASHOUT: 
Single-arm KB Waiter's walk 3 x down+back (each side)

S/T
A. 1 mile treadmill run for time (1.0 incline) 

B. 8 mins to practice efficiency and stringing together either a) T2B or b) C2B pullups 
​
WOD
7 min AMRAP

16 alternating DB snatch (50/35) 
12 burpees to a 6" target (both hands must touch) 
8 T2B (sc: "toes to somewhere" or hanging knee raises) 

S/T
Superset 4 rounds: 
8-10 Romanian DL with 2-sec pause at the bottom
:60 rest
:30 sec of FS HS hold/walk (with partner assist) or chest-to-wall hold
:60 rest

WOD
18.4

Rx: 
for time: 
21-15-9
deadlifts (225/155)
HSPU (level surface and no back arch at the top) 
then 
21-15-9 
deadlifts (315/205) 
50ft HS walk (down and back length of gym)

Scaled :
for time: 
21-15-9 
deadlifts (135/95)
HR pushups
then
21-15-9 
deadlifts (185/135)
50ft bear crawl 

NOTE: this WOD has a 9 minute time cap. Athletes that completed this workout LAST year Rx, note your score at 9 minutes, and give yourself an additional 3 minutes to continue the workout, to potentially give you practice with the heavy deadlifts (and attempt the HS walk under a fatigued state). 

S/T
Superset 5 rounds: 
2-3 ring MU negatives (https://www.youtube.com/watch?v=WKf1PfMqfmU) (sc: tiptoe assist) 
:30 rest 
4 pistols/side (sc: single-leg box squats) 
:30 rest 

WOD
12 min AMRAP 

8 ring dips (sc: tiptoe assist or diamond pushups)
15 goblet squats (24/16kg)
20 butterfly situps

S/T
12 mins to work up to a  heavy 1 rep "pause snatch" 

WOD
"Coach Amy's Birthday WOD"

(30 min cap or coaches' discretion) 

2 RFT

30 DUs (sc: 15 DUs or attempts) 
30 hang power cleans (105/75)
30 DUs
30 S2OH
30 DUs
30 tall box jumps (30/24) 

WOD

24 min EMOM

Rx*:
Min 1: 20 USA KBs (24/16kg) 
Min 2: 10 box jumps (24/20) 
Min 3: :30 weighted plank (45/25) 
Min 4: 10 burpees

Sc: 
Min 1: 15 RKBs 
Min 2: 8 box jumps or 10 step-ups
Min 3: :30 plank (drop to knees if necessary) 
Min 4: 8 burpees 


*FB: with weight-vest, omit adding a plate to the plank

S/T
A. Snatch-grip deadlift @ 125% of 1RM snatch (extra focus on shoulder position relative to the bar @ the setup) 
3 sets to fatigue

B. Hollow body flutter kicks (sc: reg. flutter kicks) 
6 rounds: 15 sec on/10 sec off 

WOD

Buy-in: 100 DUs or 50 attempts

30 USA KB swings (24/16kg)
20 pushups 
10 V-ups 
30 pushups 
20 V-ups 
10 KB swings 
30 V-ups 
20 KB swings
10 pushups 

S/T
A. Weighted pullups 
4x4-6, aim for similar load on all 4 sets

B. Freestanding HS practice 
3 sets to fatigue 
(w/partner or using a wall as a spot)

WOD- repeat from 6/7/18
3 RFT

500m row/.25mi treadmill run 
8 wall walks (sc: 6 wall walks) 
:30 rest