STRENGTH:

-SNATCH 6×1 %80-%90

-GOODMORNINGS 3×10

WOD:

12-9-6-3-6-9-12

-HANG CLEAN (135/95)

- BURPEE BOX JUMP OVERS (24/20)

* 100 DOUBLE UNDER CASH OUT
OR
* 500 SINGLES

STRENGTH:

-3REPS FRONT SQUAT EMOTM FOR 10MIN
REST 1MIN
– BACK SQUAT 1X MAX REPS @ FRONT SQUAT WEIGHT
* TRY TO SHOOT FOR 20 REPS

WOD:

21-15-9

-DUMBBELL FRONT SQUATS (45/25)

-TOE-2-BAR

-BURPEES

STRENGTH:

- 5×1:1 POWER SNATCH+ 1 OHS+ 1 HANG SNATCH(SQUAT)

WOD:

21-15-9

-DEADLIFT

-C*2*B PULL UP

-HSPU

STRENGTH:

-BACK SQUAT 2 REPS EMOTM 4 12MIN @85%

WOD:

-RUN 1200M

-50 KB SWINGS(70/53)

-50 WALLBALLS(20/14)

-50 TOE-2-BAR

-RUN 1200M

STRENGTH:

-12MIN AMRAP: 20 DOUBLE UNDERS + 1 SNATCH
* INCREASE WEIGHT BY 10LBS EVERY MIN IF LIFT IS
MADE.

WOD:

-50 BACK SQUATS(135/95)

-40 HANG CLEANS

-30 PUSH PRESS

-20 THRUSTERS

-10 SDHP

-1000M ROW

STRENGTH:

-WALKING BARBELL LUNGES 3×20

WOD:

-RUN 2000M

-30 BEAR COMPLEX (95/75)

-ROW 2000M