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  Strength: Strict press 5×2@65% with 5 second eccentric   Conditioning: 4 Rounds 225/155 1 Snatch Grip deadlift 2 cleans 3 STOH   Post Class: tabata row for distance, try to hit 100m+ every time Olympic: Full Snatch 6×1@80% 3×1@85% 1×1@90% Full Clean 6×1@80% 3×1@85% 1×1@90%

Open Workout 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185/135 *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches,

Strength: EMOMx6 1 Front Squat @95%   Conditioning: 1000m row 10 KB Swings 53/35 500m Row 20 KB Swing 200m row 30 KB Swing 100m row  

Strength: 12 Mins to Build to heavy Squat Snatch w/3 second hold immediately followed by 3 Overhead Squats   Conditioning: 1-3-5-7-9-15 Heavy Wall Balls 30/20 Burpee   Post Class EMOMx3 1 Rope Climb EMOMx3 1 Peg Board  

Strength: 12 Mins to build to heavy Squat clean w/3 second hold immediately followed by 3 Front Squats Conditioning: Take 70% of strength movement and do “Grace” 30 Clean and Jerks for Time   Post WOD 4x400m run, 1 min rest between intervals Snatch Grip Deadlift w/FAT GRIPZ 3×3@65% Clean Pulls w/FAT GRIPZ 3×3@85%

17.2 Redo Or 3 rounds with 1 min rest between 2 Snatches 135/95 3 cleans 4 Jerks 5 back squats 6 lunges 7 bar over burpees (1 barbell-light weight, fast, controlled movements, all movements from the floor, a lateral lump over the barbell for the burpees; you do not need to face the bar)  

17.2 AMRAP 12 2 rounds 50′ DB front rack lunge 50/35 16 T2B 8 DB Cleans 2 Rounds 50′ DB Front Rack lunge 16 Bar Muscle Ups 8 DB Cleans -Finish the first two rounds with T2B then move onto 2 rounds with MU or pull-ups, then start again with the rounds of T2B. Continue

                  Watch the Opens Announcement tonight at 8pm! Movement prep for 17.2. Weakness work EMOM is an option or long, light work (bike,row,run). Lots of mobility and RomWod.  

Strength: Back Squat 5×3@80%, think SPEED!   Conditioning: AMRAP 20 20 GHD situps 10 ring pull-ups 5 TnG Snatches 115/65    

Strength: Overhead Squat 12 mins Build to 1 heavy   Conditioning: 15 min Time Cap 100 Weighted Russian Twists 35/15 75 Sit Ups 50 Push Ups 25 KB Swings 53/35 2k row   Olympic: TBA Gymnastics: 7-10 min Kip practice, any variant