WOD

3 Rounds for time of:
9 Power Snatch, 60% 1RM
9/6 Calories, Air bike

-Rest 5 minutes, then...

3 Rounds for time of:
9 Power Clean, 50% 1RM
9/6 Calories, Air bike


Or, as a 2-person team...
2 Rounds for time of:
Partner "A"
15 Power Snatch, 60% 1RM
15/10 Calories, Air bike
Partner "B"
15 Power Snatch, 60% 1RM
15/10 Calories, Air bike

-Rest 5 minutes, then...

2 Rounds for time of:
Partner "A"
15 Power Clean, 50% 1RM
15/10 Calories, Air bike
Partner "B"
15 Power Clean, 50% 1RM
15/10 Calories,...

For time, or not:
200m Shuttle Run (50 x 4)
12 Front Squats, 65% 1RM
200m Shuttle Run (50 x 4)
35 GHD Sit-ups
200m Shuttle Run (50 x 4)
70m Walking Lunge
200m Shuttle Run (50 x 4)
35 GHD sit-ups
200m Shuttle Run (50 x 4)
12 Front Squats, 65% 1RM
200m Shuttle Run (50 x 4)

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REST DAY!

Get out of the gym.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

21-15-9 reps for time of:
Shoulder-to-Overhead, 135/95
Chest-to-bar Pull-ups

2017 Master/Teen Qualifier E3

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

5 Rounds for time, or not:
70 Double-unders
5 Deadlifts, 60-70% 1RM
30 Push-ups

Or, as a 2-person team...
For time:
700 Double-unders
50 Deadlifts, 60-70% 1RM
300 Push-ups

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, no equipment workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!