Mixed Modal

15-10-5-5-10-15

Kb snatches @53/35

Toes to bar

Burpees

Session 1

Clean and Jerks 1×3@60%, 1×3@65%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@80+%
Session 2

5 rounds not for time:

Run 400 meters

GHD x15

TGU x5

Clean and Jerk

1×3@60%

1×3@65%

1×3@70%

1×3@75%

1×3@80%

1×3@80+%

*only attempt the 80+% if you have ZERO misses

Mixed Modal

12 minute AMRAP

30 double unders

20 sit ups

10 goblet squats @53/35

2×4 minute AMRAPs with 2 minute rest between

Ascending ladder

2,4,6,8…

Shoulder to overhead @95/70

Goblet step ups @55/35 (1:1)

20 double unders

Weightlifting WEDNESDAY 

Hang Snatch + Snatch

Every 2 for 16 minutes:

Rounds 1-4 @65% 

Rounds 5-8 @75%
Deadlift

5@50%, 5@60%, 3@70%, 3@75%, 3@80%, 3@85%

Session 1 Strength

Back Squat: 1×3@60%, 1×3@70% 1×3@75%, 1×3@80%, 2×3@85%
Mixed Modal 

3 rounds For time 

21- cal row 

15- no push-up Burpees over the bar 

9- Thrusters @95/70

WOD 3.11.16

Open Workout 16.3

7 minute AMRAP

10 power snatches @75/55

3 bar muscle ups

WOD 3.10.16

Mixed Modal

5 rounds for time:

15 calorie row

10 alt.kb snatch @53/35

5 Burpee box jumps

Rest 1:1

WOD 3.9.15

Weightlifting WEDNESDAY

Power snatch + hang snatch @70-80% every :90 for 12 minutes

Back squat 5×3@70-80%

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221 Newfield Ave. Hartford, CT 06106

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