SNATCH

(A) Strict Press 5-5-5
Perform Pistol Squats Between Sets

(B) Snatch - Build to 75% BW (10min)
THEN
10Rnds Perform Complex, at the start of the minute
1Power Snatch +1Hang Snatch @ 50-60% BW
*MAX Double Unders in remaining time.
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MAX EFFORT MONDAY

(A) 3 Rounds (Not for Time)
Max rep Ring Dips
Max hold L sit
Max distance row "20 Strokes"

(B) 5 Rounds
7 Cleans - 60/43
5 Bar Facing Burpee

DEALERS CHOICE

(A) 1a-Turkish Get Ups 4-6 Sets each arm
1b-Floor Press 4-6 Sets (DB or KB


(B) DEALERS CHOICE
17min at the TOP of the minute, perform a maximum of 2 reps of

(1rep)= 1Power Snatch+1Hang Snatch
OR
1Power Clean+1Hang Clean
(or divide time between both?)

**Any missed lifts, perform 1rnd of CINDY & add an extra round for every miss after that.

BACK SQUAT 1rm

Mobility WOD-Jump & Land in a stable position

(A) Back Squat 1rm
MAX Broad Jump (3 Attempts)
*Perform during early Squat Sets & use a partner to measure closest heel to launch pad with timber.
**Full control after landing required for distance to count.
***RECORD THIS, IT'S IMPORTANT

(B) (30sec Pause between rep ranges)
12-9-6
Thrusters 43/30
Pullups
*7min cap
**Your using this to strategise how you would do FRAN if the next time was your LAST!

INTERMISSION

21-15-9 UNBROKEN 3min Strategy
THRUSTERS 20bar/15bar
PULLUPS

*2consecutive miss reps on Pullups go straight to jumping.
**Ring rows if unable to perform unassisted Pullups (NO BANDS)

FIGHT GONE BAD

"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
COMPARE