S/T
A. Mid-cycle snatch 1RM test
-Identify 2 weaknesses to work on in the next 2 weeks! 

B. EMOM 7 minutes
1 snatch + 1 hang snatch @ 70-80% of above 
(heaviest weight recorded) 

WOD
9 min ascending ladder 

1 HSPU (Rx athletes must use parallel surface) (sc: "stink bug" pushup or DB Z-press) 
1 power clean (155/115)
2 HSPU
2 power cleans
3
3

S/T
A. Superset 4 rounds: 
3-5 banded ring MU transitions (Rx: with dip lockout) 
:60 rest 
10 controlled kip swings on bar (Rx: on rings) 
:60 rest
10 hollow body rocks 
:30 rest

B. 5 minutes to work on DU technique

WOD
"Flight Simulator" 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DUs*

Scaled: 
10-20-30-40-50-40-30-20-10 

Unbroken DUs*

OR 

25-50-75-100-125-150-175-150-125-100-75-50-25

Unbroken SUs*

*Athlete cannot move to the next set until the previous set has been done unbroken
*Athlete must stop the rope before starting the next set

S/T
A. OH squats- work up to a weight that is 105% of your 1RM snatch weight, and do as many reps as possible. 
Repeat 4 times (in total), resting 3 minutes between each set. 

WOD 
Open WOD 18.2 

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats (2x50, 2x35) 
Bar-facing burpees

Workout 18.2a
1-rep-max clean 

Time cap: 12 minutes to complete 18.2 AND 18.2a*

*(Athletes completing this workout for the first time are encouraged to finish only 18.2 (and not 18.2a))

S/T
A. "Pullup Dropset" x3 (3 min rest b/w each set) 
Determine the hardest "level" of pullup you can accomplish (up to BMU) and hit 3 reps at each, and drop two levels, hitting 3 pullups/RR at each drop. 
eg- 
3 BMU
3 strict C2B pullups
3 strict chin-over-bar pullups
OR 
3 banded pullups 
3 easier banded pullups/toe assisted 
3 ring rows 
etc. 

B. Double DB sumo-stance rows
3x10-12

WOD
3 RFT

10 renegade rows  (2x40, 2x25) (FB: 2x50, 2x30lb)
30 russian twists (45/25) (FB: 24kg/16kg KB) 

PARTNER WOD 
"I Plank, You Plank"

For time: 
5000m row 
50 front squats (Rx: 105/75) 
60 box jumps (24/20) 


Break up reps as desired, only one partner may be working at a time. As 1 partner works on reps, the other partner must hold a forearm plank. If the partner drops out of the plank, partners must switch places. 

S/T
A. DB floor press (3 x 10-14) 
(foam roll & mobilize shoulders b/w sets) 

B. Warm up to WOD's snatch weight 

WOD
for time: 

2 rounds of "Cindy"
(5 pullups, 10 pushups, 15 squats) 
*1 min rest*
"Isabel" 
30 squat snatches (135/95)** 
*1 min rest*
2 rounds of "Cindy" 
(5 pullups, 10 pushups, 15 air squats) 

**scale: 15 power snatch+OH squat 

S/T (half the class starts on A, other half starts on B) 
A. DB walking lunges 
4 x 16 (total) - choose 2 DBs that get you to fatigue at 16 

B. Hollow hold on GHD (sc: hollow hold on floor) 
https://www.youtube.com/watch?v=hGsdxIunICk
3 x 20-30sec 

WOD
21-15-9

Box jumps (24/20) 
Jumping lunges (x2) 
T2B

S/T
A. Superset 5 rounds: 
3-5 BTN push press, snatch-grip (building)
:60 rest 
8 DB external rotations (elbow on bench)/side
:60 rest 

WOD
3 RFT

30 KB push-jerks (2x24kg/2x16)
20 burpees
5/5 weighted pistols (DB: 25#/15#)

S/T
A. Superset 5 rounds: 
3-5 weighted pullups (sc: tiptoe assist or banded) 
:60 sec rest 
8-10 BB good mornings (with slow negative emphasized) 
:90 rest 

WOD
8 min AMRAP

5 C2B pullups (sc: jumping C2B) 
7 V-ups 
9 dbl RKB swings  (2x24kg/2x16kg)