WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 25:00) 3-POSITION SQUAT SNATCH (25:00 - 40:00) * 15 minutes to build to a moderate 3-position squat snatch * Positions are: pockets, one inch above the knee, floor TRANSITION + REHEARSAL (40:00 - 45:00) STRATEGY + WOD (45:00 - 60:00) “Snake Bite" 21-15-9: Squat Snatch (95/65) Chest to Bar Pull-Ups

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 25:00) REHEARSALS (25:00 - 35:00) # STRATEGY + WOD (35:00 - 60:00) “Macho Mile” 4 Rounds For Time: 400 Meter Run 3 Rounds of “Macho Man” (135/95) *1 Round of Macho Man: 3 Power Cleans 3 Front Squats 3 Push Jerks

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 25:00) REHEARSAL (25:00 - 30:00) WOD BRIEF + GROUP WARMUP (30:00 - 60:00) “Dead Broke“ AMRAP 5: Buy-In: 50/35 Calorie Row Immediately Into… 12 Deadlifts (185/135) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Row Immediately Into… 8 Deadlifts (225/155) 8 Box Jump Overs (24/20) Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Row Immediately Into… 4 Deadlifts (245/165) 8 Box Jump Overs (24/20)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) SNATCH TECHNIQUE (22:00 - 30:00) Snatch Technique On the Minute x 8: 1 Snatch Deadlift 1 Snatch High Pull 1 Power Snatch *Build to a Moderate Complex* TRANSITION + REHEARSAL (30:00 - 35:00) STRATEGY + WOD (35:00 - 60:00) “Inner Tube” 25-20-15-10-5: Power Snatches (75/55) Toes to Bar Burpees

WOD BRIEF + GROUP WARMUP TEACHING REHEARSAL ## 1 Round 5 Dumbbell Push Press (Each Side) 10 Double Unders 5 Wallballs WOD + STRATEGY “Wall-E” AMRAP 20: 30 Single Arm Dumbbell Push Press (50/35) 30 Double Unders 30 Wallballs (20/14) 30 Double Unders

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (15:00 - 20:00) MOVEMENT PREP + REHEARSAL (20:00 - 35:00) WOD (35:00 - 60:00) "Goat Day" On the Minute x 20 Odd: Movement 1 Even: Movement 2 No strategy for this, as today is more of a focused practice session. The only think to keep in mind is the why behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 27:00) BENCH PRESS (27:00 - 42:00) Build to heavy triple TRANSITION + REHEARSAL (42:00 - 47:00) STRATEGY + WOD (47:00 - 60:00) “Double Pits to Chesty” AMRAP 12: 40 Double Unders 20 Push-ups 10 Toes to Bar

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 22:00) REHEARSALS (22:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) “Megalodon” Teams of 2: 6 Rounds: 12 Box Jumps (30/24) 21 Dumbbell Front Squats (50’s/35’s) 500 Meter Row *3 Rounds Each, Switching After Complete Rounds "

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 26:00) REHEARSAL (26:00 - 31:00) STRATEGY + WOD (31:00 - 43:00) “Low Key” AMRAP 12: 9 Burpee Pull-ups 18 Alternating Dumbbell Snatch (50/35) 27 AbMat Sit-ups

OPEN 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees M 95 lb. W 65 lb. Time cap: 12 minutes