Marathon WOD
AMRAP 30:
15 Power Snatch, 95#/65#
30 sec L-Hold

15 Power Snatch, 95#/65#
30 sec L-Hold

15 Overhead Squats, 95#/65#
30 sec Hang from Pullup Bar or Chin over Bar

15 Overhead Squats, 95#/65#
30 sec Hang from Pullup Bar or Chin over Bar

30/20 Calorie Echo Bike, Row, or Ski
1 min Front Rack hold with barbell

30/20 Calorie Echo Bike, Row, or Ski
1 min Front Rack hold with barbell

Once completed, start back from the beginning...

Skill Work
Rope Climb Development
(1) Teach the S-Hook and J-Hook
Then, athletes spend 10 minutes practicing one of the following, listed from lowest to highest proficiency

(1) Lying-to-Standing Rope Climb
(2) Feet Elevated Lying-to-Standing Rope Climb
(3) Partial Rope Climb (rope climb, using legs, part way up the rope)
(4) Rope Climb
(5) Legless Rope Climb

WOD
10 Rounds for Total Reps:
0:30 Pullups
0:30 Burpees
0:30 Double Unders
0:30 Rest

Strength
5RM Bench Press

AMRAP 20:
20 Pushups
20 Box Jumps, 24"/20"
20 Toes-to-Bar

1RM Back Squat
We have been working towards this for the last 6 weeks.
Lets put up some big numbers...

WOD
4 Rounds For Time:
500m/400m Row
15 Dumbbell Hang Power Cleans, 50#/35#
15 Wall Ball, 20# to 10'/14# to 9'

TIMECAP: 16:00

Strength / Skill
Power Snatch + Overhead Squat + Snatch
Build to Max, then 90% x 1 x 2-3

WOD
Every 2:00 x 10, alternating:
a) 10 Sumo Deadlift High Pulls, 95#/65# + 10 Front Rack Stationary Lunges, 95#/65#
b) Echo Bike (Calories)