32.2

STRENGTH:

1. Power Snatch
    4 x 1 @ 80%
2. Power Clean and Jerk
    4 x 1 @ 80% of Power Clean
3. Overhead Squat
    1 @ 80%, 2 x 2 @ 70%

COMP WOD
 
     6 Min AMRAP
         5 Pull Ups
         7 Hang Power Cleans (115/75)
         9 Shoulder to Overhead (115/75)

      Rest 5 Minutes

      EMOM for 5 Minutes
          10 Hand Release Push Ups
      Directly into...

         6 Min AMRAP
         5 Pull Ups
         7 Hang Power Cleans (115/75)
         9 Shoulder to Overhead (115/75)

CLASS WOD

        3 Rounds for Time..
        50 Walking Lunges
        100 Ft HS Walk
        20 Burpees

32.1

STRENGTH

1. Snatch
    3 x 1 @ 75%
2. Clean and Jerk
   3 x 1 @ 70%
3. Snatch Pull
    3 x 3 @ 90% of snatch
4. Snatch Deadlift
    3 x 3 @ 100% of snatch
5. Front Squat
    5 x 3 @ 75%; follow each set immediately with 3 box jumps

COMP WOD

     10 Min AMRAP
          60 Bar Facing Burpees
          30 Overhead Squats (145/100)
          10 Muscle Ups

CLASS WOD

     For Time....
     100 Double Unders
        then
     3 Rounds
     15 Deadlifts (205/135)
     15 Wall Balls
         then
      100 Double Unders

31.4

Happy birthday to this girl. Monica is one of the hardest working ladies around. HBD!

STRENGTH:

For those not going to KO in the OK...

1. Power Snatch
   6 x 1 @ 80%
2. Power Clean and Jerk
   6 x 1 @ 80%

For those going to KO in the OK...

Work on your lift for  WOD 1.
Warm up and work up to your opening weight. Rest 10 Minutes and then proceed with three attempts.

SKILL:

Rope climbs and box jumps.

31.3

If you are competing in KO in the OK, either scale "J.T" back or do it next week and work today with your teams. Complete the strength and comp wod.

STRENGTH

1. Snatch
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Clean and Jerk
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
3. Snatch Pull
   2 @ 90%, 2 @ 95%, 2 @ 100%
4. Back Squat
   3 x 3 @ 90%

CLASS WOD

"J.T"
21-15-9
HSPU
Ring Dips
Push Ups

COMP WOD

8 x 300M Row
    Complete at 1K Row Pace, Rest 1:1

31.2

STRENGTH

1. Power Snatch
    8 x 1 @ 80%
2. Power Clean and Jerk
   8 x 1 @ 80%

CLASS WOD

"Karen"
150 WB (20/14)

COMP WOD

Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

31.1

STRENGTH

1. Snatch
   2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%
2. Clean and Jerk
   2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%
3. Clean Pull
    2 @ 90%, 2 @ 95%, 2 @ 100%
4. Front Squat
    2 @ 80%, 2 x 1 @ 85%

SKILL

10 Minutes of work...
Rebounding Box Jump

30.4

STRENGTH

1. Jerk Balance
    4 x 3 @ 55% of Jerk
2. Split Push Press Behind Neck
    4 x 3 @ 60% of Jerk
3. Hang Power Snatch (below knee)
    2 x 2 @ 65%, 2 x 2 @ 70% (of snatch)

Jerk Balance Demo:
http://youtu.be/XLGOJ9FZW3U
Split Push Press Demo:
http://youtu.be/66vWuuWSuRs

COMP WOD

5 Min AMRAP
1 Squat Clean (165/110)
1 Jerk (165/110)
 
 CLASS WOD

12-15-9
OHS (135/95)
KB SWING (1.5/1)