3 position snatch 7 sets. (Pause 2 seconds in each position WOD 10 min Even : 10 overhead lunges 45/25 plate Odd: plyo push-up max effort Score is total push-ups

7 climbing sets of:  1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats Broken Karen 150 wallballs As many reps as possible in 1 minute, rest 1 min, follow sequence until you complete 150 reps

5×2 hang power clean – go as heavy as possible without moving your feet! 21-15-9 TTB Thrusters 95/65 Kb swings 53/35

Skill work: Strict pull-ups *use a band if needed Or Muscle ups Wod 13 min amrap 5 pull-ups 7 box jumps 24/20 9 ground to overhead 95/65

“Little Bear” Three sets of: Barbell Complex x 5 reps each movement Rest 2 minutes between sets The Barbell Complex Deadlift Hang Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to overhead You choose the weight, sets must...

5×2 clean and jerk WOD 10 min ladder 5-10-15-20-25-… Pull-ups Kb swings 53/35 Push-ups