20 minutes of snatch technique work WOD 4 rounds on the 3 minute 5 hang power snatch (60-70% of max power snatch) 10 no push up burpees 15 wallballs 20/14 *rest of time remains in your 3:00 block

Strength/skill10 minutes of split jerk work WOD2 rounds400m jog10 deadlifts 135/9515 pushups20 ring row400m jog10 back squats 135/9515 alt wall plank20 plate ground to overhead 45/25400m jog10 push press 135/9515 ring or box dip10 strict pullup...

40 handstand push-ups10 ground to overhead40 burpees10 ground to overhead40 box jumps10 ground to overhead40 kettlebell swings10 ground to overhead40 lunges10 ground to overhead40 pull-ups10 ground to overhead40 wallballs 20/1410 ground to...

Snatch Grip deadlift5×3 WOD4 roundsMin 1 – 15 ball slams 30/20Min 2 – 10 box jumps 24/20Min 3 – 15 kb swings 53/35Min 4 – rest *if time remains in each minute complete as many sit-ups or flutter kicks as possible

3×5 (ea. Leg)Split squat or weighted lunges WOD5 rounds15/13 cal bike or row3 back squats @ 80% of 1 rm Elite: 315/225 *you may also sub cals for a 200m run

22 minutes go as far as possible: Run 200m (together)40 ground to overhead 95/65 (one athlete works at a time)Run 200m (together)30 ground to overhead 115/80 (one athlete works at a time)Run 200m (together)20 ground to overhead 135/95 (one...