A) Barbell Strength RX Power Clean (80% x 4) 5 Power/Push Jerk (80% x 3) 5 Push Press (80% x 4) 5 L2 4 Rounds 3 Power Cleans + 3 Jerks Class: Overhead Squat - Heavy Single Snatch Balance - Heavy Single Snatch - Heavy Single B) "Bumblebee" AMRAP 7 RX EMOM 7 Wall Balls (20/14) AMRAP Power Snatches (115/80) L1 Sub Hang Power Snatch #WOD #PowerClean #PowerJerk #PushPress #wallballs #powersnatch

A) Snatch Balance RX 2-2-2-2-2 L2 Overhead Squat 2-2-2-2-2 B) Partner WOD For Time RX 100 Double Under 60 Deadlift (155/105) 100 Double Unders 40 Power Clean 100 Double Unders 20 Power Snatch Notes: Snatch balance is going to help with your speed under the bar and lockout. Go off the rack for this one. For the WOD, break up the work however you want. Use the same bar for all three movements. Partners can use two separate weights on the bar if they're at dif

A) Jerk Complex 10 Min Push Press + Push Jerk + Split Jerk Build to Heavy B) 12 Min AMRAP RX 15 Wall Ball (20/14) 5 Power Snatch (135/95) L1 Hang Power Snatch Notes: You have time to build to a heavy set. Complete all three movements without putting the bar down. The push press will keep the weight lower so you can focus on technique for the jerk. On the WOD, the snatch should be heavy. Use a weight you can move without pressing out. Singles are ok. #WOD #jerk

A) Deadlift RX 3x3 @ 70% L2 3x5 B) 14 Min AMRAP RX 5 Power Snatch (95/75) 10 Overhead Squat 20 Situps L1 Sub High Hang Power Snatch Notes: RX Deadlift is for people who know their 1RM. 70% of your training max. L2 is building to a workable 5 rep max. For the WOD, use a weight you can do unbroken for the snatches and OHS. If you have to break up the OHS more than once, reduce the weight. #WOD #Deadlift #AMRAP #PowerSnatch #OverheadSquat #Situps

A) Power Snatch Complex 8 Min EMOM RX 3 Power Snatch (Unbroken) L2 3 Hang Power Snatch (Unbroken) B) 15-12-9-6-3 RX Deadlifts (225/155) Burpees Over Bar L1 Sub burpees or pushups Notes: The snatch weight should be challenging without exhausting you. Remember it's every minute, so you won't have enough time to recover from a 3 rep max power snatch. Build to a challenging weight. On the WOD, the DL weight should be medium to heavy and done unbroken for most o

A) Snatch Complex Every 90 Seconds for 7 Rounds Rx Snatch Pull + Snatch 70%-75%-80%-85%-90%-80%-70% L2 Snatch pull + power snatch add weight as needed B) For Time RX 10 Power Snatch (135/95) 15 Thrusters 30 Deadlift 15 Thruster 10 Power Snatch L1 10 Hang Power Snatch 15 Thruster 30 Deadlift 15 Thruster 10 Power Snatch Notes: Use the same bar for all three movements. Let the power snatch dictate the weight… not the deadlift. Focus on accuracy; your fir

9 EMOM X 1 Snatch Complex Power Snatch + OHS + Snatch (squat snatch) For Time: L3 21 Power Snatch (115/80) 21 Burpees Over Bar 15 OH Squat 15 Burpee Over Bar 9 Squat Snatches 9 Burpee Over Bar L1 Sub burpees and hang snatch Notes: EMOM should be used to drill skills and find a working weight for the WOD. The barbell should be medium to light. The goal is to be fast and accurate. 15 Min time cap. #WOD #Snatch #PowerSnatch #OverheadSquat #OHSquat #BurpeesOverBar

A) POWER SNATCH 9 EMOM 3 REPS B) 3 ROUNDS FOR TIME: L3 50 DU'S 10 POWER SNATCH (135/95) 10 HSPU L2 SUB 1 MIN DU ATTEMPTS 10 SEATED STRICT PRESS L1 SUB 100 SINGLES NOTES: The EMOM is used to work technique and build to a working weight for the WOD. Start light. A box piked HSPU can only be subbed if coach watches you do it and approves of the movement. Otherwise, seated strict press HEAVY is the scale. #WOD #Powersnatch #powersnatch #doubleunder #hspu #handstandpushups

A) Jerks Every 2 Minutes / 7 Rounds Deadlift + HP Clean + Jerk B) 16 Min AMRAP, 2-4-6-8 etc L3 Power Snatch (95/65) Overhead Squat Bar Facing Burpee L2 Sub Hang Power Snatch L1 Sub Snatch Balance and Burpees Notes: A) Start at 60% 1RM and increase each round. Increase each round if possible. If you miss or "press out" on a rep, reduce weight. B) Power Snatch is meant to be on the light side. Be fast and accurate. Chose a weight you can move a lot of time