skill:
jerk

lift:
clean and jerk, max for the day

assistance:
seven rounds for time:
7x front squat @ 165/115-lbs.
7x chest-to-bar pull-up

workout courtesy of crossfit.com

skill:
clean

lift:
clean and jerk, max for the day

assistance:
as many pushups as possible:
max pushup
50x swing @ 55/35-lbs.
400m run
max pushup
40x swing
400m run

skill:
snatch

lift:
clean and jerk, max for the day

assistance:
snatch pull, heavy triple

three distances, each for time; rest amply between distances:
800m run
400m run
200m run

This workout is scored by all three distances.

skill:
jerk

lift:
clean and jerk, max for the day
snatch, max for the day

skill:
clean

lift:
clean and jerk, max for the day

assistance:
power snatch + snatch balance, light double

then, “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are pull-ups, the second eight intervals are push-ups, the third eight intervals are sit-ups, and finally, the last eight intervals are squats. There is no rest between exercises.

This workout is scored by the total repetitions completed from all 32 intervals.

skill:
snatch

lift:
snatch, max for the day

assistance:
three rounds; rest amply between rounds:
5x turkish get-up, right arm @ 55/35-lbs.
5x turkish get-up, left arm
max plank hold

skill:
jerk

lift:
snatch, max for the day

assistance:
back squat, max single
shoulder press, max single

skill:
clean

lift:
clean and jerk, max for the day

assistance:
hang squat snatch, medium single

then, as many rounds as possible in 10 minutes:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
7x pull-up

skill:
snatch

lift:
snatch, max for the day
clean and jerk, max for the day