STRENGTH : 25 Reps For Quality

- Heavy Single Hang Muscle Snatch

( increasing as needed )

WOD : 21-15-9 For Time!

- Power Cleans (95/65) +(115/80)

- Thrusters (same) s(75/55)

REST 3 MIN, THEN…

10 Rounds of…

- 3 Snatches (same)

- 2 Lateral Burpees OTB

STRENGTH : Back Squats, Minimal REST

2-3-5-10-2-3-5-10 ( @ ~70-75% )

WOD : For Time!

- 25 Pull Ups +(C2B)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Tuck Ups +(K2E)

- 100 Prisoner Lunges

- 25 Pull Ups +(C2B)

STRENGTH : 12-MIN EMOM

- 2 Heaving Snatch Balances

[aim for relatively challenging weight but pick # that they’re confident of NO fails]

WOD : Death By Push Jerks

(135/95) s(105/75) +(165/115)

Racks Allowed

WOD : For Time! (x:5)

50-40-30-20-10

Push Ups

Double Unders

REST 5 MIN

25-20-15-10-5

KBS (53/35) +(72/53) s(35/26)

Tuck Ups +(T2B)

REST 5 MIN

50 Jumping Lunges

800m RUN

50 KB Goblet Squats ( same weight )

STRENGTH : For Quality!

- Find 2RM Front Squat

Then complete 5x3 ( @ 90% of 2RM )

WOD : 2 Rounds For Time! (x:2)

- 21 Alt Arm DB Snatches

- 21 Lateral Burpees Over DB

- 300m RUN

- 15 Alt Arm DB Snatches

- 15 Lateral Burpees Over DB

- 200m RUN

- 9 Alt Arm DB Snatches

- 9 Lateral Burpees Over DB

- 100m RUN

*2-MIN rest, then 2nd round backwards*

(50/35) +(65/45) s(35/25)