7 sets of Power Snatch + Squat Snatch + OHS Isabel 30 snatches 135/95 *if you have a sub 4:00 Isabel time you may complete this wod at a heavier weight.

From the upcoming J5 winter WODerland comp In teams of 3 or 2 9 min amrap 21 cal row 21 hang power snatch 95/65rx, 75/55scaled 21 chest to bar pull-ups 15 cal row 15 hang squat snatch 115/80rx, 95/65 scaled 15 chest to bar pull-ups 9 cal row 9...

Thursday 20 min to build to a heavy Clean and jerk (full squat) WOD 30 front squats 135/95rx, 155/105E Then 9-6-3 Shoulder to overhead 135/95rx, 155/105E chest to bars pull-ups rx, muscle ups E

Deadlift 2-2-2-2 WOD 10-9-8-7-6-5-4-3-2-1 Deadlift 225/155 Burpee box jump 24/20

25 Minute AMRAP: Plank Hold – Push-ups Bottom of Squat Hold – Air Squats Pull-up Bar Dead Hang – Toes to Bar Handstand Hold – Wall Climbs Hollow Hold – Burpees Superman hold– Box Jumps While one partner maintains a hold, the second partner...

10 TGU (each arm) Use a challenging weight WOD Row 100 cals 100 push-ups