9am Its the Mike show. Tell all your friends- the kool aid is free on Saturdays.

Buy In: Run 400 meters. Mobilize.

Thrusters 2x5@55,65% 1x Max reps@75%

then complete back to back tabata sets of:

thrusters (use your fran weight)

wall balls

record total reps.

 Buy In: Use the tabata clock template to perform 20 seconds of:

Push Ups

Sit ups

Band Pull Aparts

Static Hold in the Hole (squat)

Supermans

Complete 15-12-9 reps of:

Bodyweight Bench 

Burpees

10 minute cap

Rest 3 minutes

Run 800 meters

25 reps Bodyweight Deadlift (Sumo stance)

8 minute cap

Rest 3 minutes

Row 500 meters

25 Handstand Pushups

6 minute cap

This workout is for time. If you complete the couplet prior to the cap, simply begin your 3 minute rest period at that point. 

Buy In: 5 reps unloaded barbell Snatch Progression. Mobilize and begin loading your bar and working on your snatch.

Every 3 minutes for 21 minutes:

Perform a complete 3 position snatch 2 times unbroken.

To clarify: at the start you will begin from the hang and complete a snatch (power OR squat-its up to you and applies throughout), then you snatch from just above knee height, then you will touch the ground briefly and go from there. THEN you will repeat the sequence. SO- you complete a total of SIX reps every three minutes.IF you lose your grip, miss the rep etc, you have to start over. All 6 reps unbroken. MAKE IT COUNT! Add weight as you go if possible. Post heaviest set weight to WODIFY.

TL/DR:Every 3 minutes- high/medium/low snatch, repeat.

Buy In: Mobilize. Compete 5 reps of each movement.

For time complete:

50 Push Press 63/95

50 Sumo Deadlift High Pulls 63/95

50 KB Swings 44/70

50 Toes to Bar

50 Calories

50 Med ball/D-Ball Squat Cleans (25/50)

50 Push Ups

50 Walking lunges (unweighted, 25/side)

50 Box Jumps or Step Ups (20/24)

10 Rope Climbs

You can partition the movements as needed.