Well its all out from now isn't it...well once at a week for now.
14.1 has been announced and its a fave couplet of mine and probably a few of you ut there.
So in honour of the WOD and as a warm up for tomorrow, we will run a double under clinic tonight and work on some tall snatches. Have fun ya'll. We WOD 14.1 tommorrow

Power
7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO (please watch this)

Strength
Alternating EMOM:
Even (including 0:00) – 3 Front Squats @ 75%
Odd – 3 Jerk Balances @ 95% of 5RM

Conditioning
3 rounds for time of:

Run 400m
6/4 Muscle-Ups
12 KBS 32/24kg

Strength & Power

1) EMOM for 5:00 - 2 Power Snatches @ 100% of 5RM from last week.

2) EMOM for 5:00 - 2 Power Clean & Push Jerks @ 100% of 5RM from last week.

3) 12 minutes to establish a 1RM Snatch Balance.

Conditioning

7 rounds of:

5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20"
15 Burpees

Rest 1:1

Remember - "Slow is steady, steady is smooth, smooth is fast. But fast is shit"

Power
5X2 Clean & Jerk @ 70% – do not go above percentage, rest 90 sec.

Strength/Skill
20min to establish a 3RM Back Squat.


Conditioning
Row 2km
50 HSPU

Gymnasts are one of the most impressive athletes, you will ever see perform, especially with respect to strength, flexibility, body shape......you name it!
What separates gymnasts from other athletes is the years they spend developing their skills and from a very early age, its utterly strength biased. It helps them develop their musculature to such an extent that they can move freely without bias to almost any position, whether on the floor, parallel bars, uneven bars, pommel horses or rings. 
Rings are a truly and brutally the most effective upper-body training tool, the world has seen - no matter what you're personal trainer will tell you about TRX, Rip60 etc. Don't get me wrong, its not that these other tools do no work, but if you are targeting an upper body strength that can rival that of a gymnast, you would not be playing with kid's toys. You can also argue that Kettlebells (then you want this guy) and Olympic lifting are superior training tools for the upper body and you can see the physiques of these athletes, but is it as comprehensive as training in the rings, possibly not! (I discuss the benefits of Olympic Lifting a bit later here)
Lets look at it like this ,for e.g. we take a gymnast (of a decent level) and hand him a barbell or kettlebell, he will be able to manoeuvre himself fairly well around some pretty decent poundages, regardless of technique. Now, if we reverse the situation and we get a decent oly-lifter and put him on the rings, it will definitely take him a fair bit of time to work his way into a simple ring routine. I say this from personal and professional experience. I am no great shakes with a  barbell but when i took to the rings, its complexities, the strength needed to complete some pretty simple looking manoeuvres had me dumbfounded and pretty humbled. 

So this is how I would like to convince you to give up your dream of doing 100 pull ups in a row, aim for something better, aim for something harder, aim for something that might seem unachievable and then go achieve it.
As my mum always told me, aim for the stars and you'll get to the top of the coconut tree!

Move Today so you can Move Tomorrow!

Power

5X2 Snatch @ 75-80% - do not go above percentage, rest 90 sec.

Strength/Skill

EMOM for 5:00 - 10 C2B Pull-ups

Conditioning

5 rounds of:

30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#

Rest 1:1

Power

1A) 4X5 Power Snatches: work to a 5rm - rest 2:00
1B) 4X5 Snatch Balance: work to a 5rm - rest 2:00

Strength/Skill

1a) 3X1:00 ME Freestanding HS – rest 60 sec.
1b) 3X8 Kang Squats – medium/heavy (heavier than last week) – be perfect with every rep, 

Power
1)Clean from blocks (just above knee) & Jerk – work to a max for the day, 5 x 1
rest 90 sec.

2A) Jerk Recoveries @ 100-120% (of max Jerk) – 4 x 3
rest 90 sec. 

2B) Dip Squats @ 110-120% (of max Jerk) – 4 x 3
rest 90 sec.

Strength/Skill

3) Back Squat: 4X3@90% – quick up and down with no pause every set, rest 90 sec.

Conditioning

For time:

30 Split Jumps
10 HSPU
10 Hang Power Cleans 70/45kg
30 Split Jumps
20 HSPU
10 Hang Power Cleans 70/45kg
30 Split Jumps
30 HSPU 
10 Hang Power Cleans 70/45kg

45 min Cap for S & C
Power


1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

2A) 3X5 Snatch Grip BTN Push Press –  rest 90 sec.
2B) 3X3 Snatch 1st Pull (3 count pause at knee) – while maintaining consistent torso angle, rest 90 sec.

Strength/Skill

3A) 3X5/3 Strict C2B + ME Kipping C2B Pull-ups – rest 2:00
3B) 3X20 (steps) Overhead Walking Lunges – heaviest possible, rest 2:00

Conditioning

5 rounds of:

1:00 ME Wall Ball 30/20# (use a 12/11' target if you done have 30/20# balls)
1:00 ME 6" Target Burpees
1:00 Rest

Easy peasy hip mobility work (whatever that means) 40min
15min to work up to a 3RM Front Squat
Enjoy your Sunday Folks 

On Saturday we will be running a locomotion and metabolic conditioning piece. Should be Fun!
Come Prepared

For time:

Row 1km
20 Deadlifts 100kg/67.5kg
40 Thruster 20/10kg
20 Deadlifts 100kg/67.5kg
Row 1k