6.3

Oly Strength (Snatch)(30 Minutes)
1. Block Snatch at Knee, 3 x 2 @ 70%, 1 x 3 @75%, 2 x 2 @ 80%
2. Deficit Snatch Pull from 2 Inch Riser 3 x 4 @ 95%
3. 1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 70%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back                  4 x 50 meters
1B. Prowler Push. HEAVY 2 High Handles/2 Low Handles    4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       3 x 1
2B. Back lunge pistols                                        3 x 10

Straight Leg Hamstring Walks. If still unsure how to
do these, ask Ginny.
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.

If you don't know how to do a Back Lunge Pistol, go back to previous posts and read about how to do a back lunge pistol.

Stairs (15 Minutes)
1A. 3 flights up, fast feet down 5 x 1 Foot on each step.  10 sec rest
1B. 3 flights up, fast feet down 5 x 1 Every other step.     20 sec rest
1C. Squat Hops 5 x 8                                                   60-90 sec rest

WOD:
Class WOD

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Ring dips with 3 second hold in the bottom of dip

Dolf

Instead of 1 and 3 on the Oly strength, do this:
For 10 minutes, alternate
Every Odd minute: 4 Touch and go snatch @ 95#
Every Even minute: 4 OHS @ 95#
rest 1 minute

then
Airodyne one minute on one minute off x 3
then

rest 1 minute
Do the snatch pulls from Oly Strength #2

Ginny

Fast unbroken Bar Muscle up practice for 5 minutes then:

For 10 minutes, alternate
Every Odd minute: 3 Bar Muscle Ups
Every Even minute: 1 Rope Climb