Buy in:5 reps Unloaded barbell Snatch Progression. Mobilize.

Power Snatch 5x2 progressive loading

For time complete 21-15-9 reps of:

Row/Bike for Calories

Snatch 63/115

Pullups

15 minute time cap. Load accordingly.

For time complete:

50 Handstand Push Ups (sub dumbbell push press)

50 Toes to Bar

50 Ball Slams

50 Sit Ups

50 Overhead Walking Lunges 25/45

50 Good mornings w/unloaded barbell 33/45

50 Ring Dips

Do not partition. Order is unimportant.

Buy in:Unloaded barbell clean progression. Mobilize. Take 10-12 minutes to begin loading your bar and preparing for the workout. Use this time to determine the amount of weight you'll use during the WOD

Odd minutes 1 set of: Power Clean>Hang Power Clean>Hang Squat Clean  

Even minutes: 5 pistols/side

20 minutes

Buy in: 4 sets of 15 reps double unders. Mobilize.

For time:

Row 3000 meters

200 Double Unders

Run 1 mile

If all the rowers are tied up, start with the Double Unders, 

Hannah is running the show at 9 am. Be there!