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 

S/T
a. 5x3 reps @ 70-90% 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. 30 hip ext on GHD (perform during rest periods of above) 

WOD
21-15-9 
10 min cap

Squat snatch (105/75) 
Burpees

S/T
A. Back squats
3x3 @ 85% (AMRAP on the 3rd set) 

B. Accumulate 2 mins in dip support on the rings b/w warm-up + working sets of above

WOD 
10 min EMOM

Rx: 10 wall balls (20/14) + 5 T2B

Sc: 8 wall balls (14/10) + 5 hanging knee raises

PARTNER WOD
"Partner 16.1" 

20 min AMRAP w/partner (1 partner does a full round while the other partner rests) 

25-ft OH walking lunge (45/25 lb plate)
8 plate burpees 
25-ft OH walking lunge
8 C2B pullups (sc: jumping C2B or regular pullup) 



CASHOUT: 
30 partner leg throws

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