WOD
A.1
5 Sets
Hang Power Snatch + Power Snatch + OH Squat
A.2
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
30 KB Swings
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
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WOD
A.1 Back Squat 8, 8, 8, 8
A.2
10 Minute AMRAP
6 Deadlifts #275/#185
6 HSPU, 4″ deficit
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Partner WOD
40 Pull Ups while partner holds #185/#115 (top of deadlift)
50 Wall Balls- while partner holds chin over pull up bar.
100′ Partner Carry
40 Box Jumps alternating
100′ Partner Carry
15 Pull Ups
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WOD
A.1 Snatch Complex- Power Snatch + Squat Snatch work up to a heavy set.
A.2
10 Minutes OTM
Odd: 5 Snatch
Even: 15 Box Jumps #30/#24
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WOD
A.1 Clean – Power or Squat- Work Up to a Heavy Single
A.2
4 Rounds
Run 400M
12 Power Cleans #95/#65
Rest 1 Minute
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WOD
The Sevens
7 Rounds
7 HSPU
7 Thruster #135/#95
7 Knees 2 Elbows
7 Deadlift #245/#170
7 Burpees
7 KB Swings
7 Pull Ups
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