1.0 Part A 4 sets Single-arm DB Overhead Step-up x 6-8 one leg Rest 30 sec Single-arm DB Overhead Step-up x 6-8 other leg Rest 30 sec 30 sec Hollow to Arch Rolls Rest 1-2 min Part B Same as 2.0 2.0 Part A Every 2 Min for 20 Min You choose either Snatch Balance + OHS 1+3 Or Power Snatch + Snatch Balance + OHS 1+1+2 Part B In 3 Min Run 400 M Max Reps of Snatch (165/115) Rest 2 Min 3 Total sets. Score is reps NOT weight lifted.
Part A 3 Sets of: Farmer Carry to pillar and back Immediately into Reverse Sled drag to pillar and back Part B As a team of 2 For time: Row 1000 m 40 Burpee Box Jump Over 40 Toes to Bar Row 800 m 30 BBJO 30 T2B Row 600 m 20 BBJO 20 T2B
Part A 4 Sets of: Sandbag carry to pillar and back Immediately into Sled push sprint to pillar and back Rest 2 Min between sets Part B 3 sets for max effort of Max Push-ups Immediately into Max Supinated grip Pull-up
Part A 4 Sets of 5-8 Wide Grip Pull-up Rest 60-90 Seconds 5-8 Supinated Barbell Row Rest 2 Min Part B In 6 min complete as many reps as possible 1 Power Snatch 1 Overhead Squats 2 Power Snatch 2 Overhead Squats Etc. Weight is your choice. Score is total weight lifted
Part A Every 2 min for 20 min Clean Pull + Clean + Front Squat Part B Open WOD 18.2 and 18.2a 1-2-3-4-5-6-7-8-9-10 reps for time of: DB Squats Bar-facing Burpees Then… 1-rep max clean 12 minutes to complete BOTH workouts