Snatch (from knee) Build to a heavy single for the day WOD 7 rounds 20’ walking lunges in as few steps as possible. *After each round, perform 5 situps and 10 du’s OR singles for each step taken — e.g., if it takes 6 lunge steps, Complete 30...

3 position clean and jerk Build to a heavy WOD 13.4 7 minute amrap 3-6-9-12-15-18-21-… Clean and jerks 135/95 Toes to bar

Partner WOD 100 burpees 100 single arm kb or db thrusters 53/35 100 kb or db snatches 53/35 *every 3 min, starting at 3:00. Run 200m with your partner. You may divide the reps any way you like and in any order you like, with one athlete working...

Build to a heavy complex of: Clean+front squat+jerk WOD 12 min amrap 6 power cleans 6 toes to bar 12 wall balls 20/14 Use 70% of today’s heaviest complex, but do not go above 185/125

Snatch – starting position 1” from floor – build to a heavy single. WOD Tabata Hang Power snatches 95/65 Rest 3 minutes Sit-ups

1200m run or row Relay style every 200m alt. with your partner. Then 10 rounds 20 wallballs 20/14 10 pull-ups Then 1200m run or row Relay style every 200m alt. with your partner.