Monday:
Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch
Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch
Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch
Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch
Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)
On the Minute: 5 Wallballs (30/20)
KILOS
Barbell: 70/48
Wallball: 13/9
HOME WOD:
“Ceiling Fan”
AMRAP 15:
20 Single Dumbbell Alternating Power Snatches
40 Double Unders
20 Single Dumbbell Overhead Reverse Lunges
40 Double Unders
Body Armor
AMRAP 5:
Single Arm Dumbbell Strict Presses
On the Minute (Starting at 0:00):
6 Hand Release Push-ups
Tuesday:
Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups
Conditioning
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees
Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row
On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row
On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Ro
HOME WOD:
“Heldum”
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2 Minutes Between Sets
Wednesday:
Conditioning
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
KILOS
22.5’s/15’s
Body Armor (A)
AMRAP 2:
Renegade Rows (50’s/35’s)
Rest 1 Minute
AMRAP 2:
Renegade Rows (50’s/35’s)
KILOS
22.5’s/15’s
Body Armor (B)
4 Giant Sets:
12 Dimmel Deadlifts
9 Romanian Deadlifts
6 Deadlifts
Rest 1:30 Between Sets
Midline
3 Rounds Not For Time:
10 Strict Toes to Bar
50′ Handstand Walk
30 AbMat Sit-ups
50′ Handstand Walk
HOME WOD:
“Encore”
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
Thursday:
TBD
HOME WOD:
TBD
Friday:
Box Squats
On the Minute x 10:
2 Box Squats
Jerk Balance Complex (0:00 – 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)
Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk
Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
Conditioning
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round
Directly Into…
21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round
KILOS
61/43
HOME WOD:
“90 Shiny”
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round
Body Armor
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters
Saturday: 
Gymnastic Skill
For Time:
150′ Handstand Walk
150 Double Unders
150′ Handstand Walk
* 5 Minute Time Cap
Conditioning
“Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike Erg
* 30 Minute Time Cap
Midline
On the 2:30 x 4 Sets:
20 GHD Sit-ups
100′ Double Dumbbell Front Rack Carry
HOME WOD:
“Mirror Effect”
On the 0: 1 Mile Run
On the 10: 100 Burpees
On the 20: 1 Mile Run
Body Armor
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Tricep Extensions
10 Close Grip Push-ups
Max Dumbbell Bench Press