3 pos clean(Floor, below knee, above knee) 1 set @ 60% 1 set @ 65% 4 sets @ 70% WOD: Death by power clean 135/95

3 position snatch(Floor, below knee, above knee) 1 set @ 60% 1 set @ 65% 4 sets @ 70% WOD: 5 rds 5 power snatches 10 step ups (holding 1 kb in front rack) 15 pushups

10 min AMRAP 10 power snatch 95/65 10 ohs 95/65 Rest 2 min 8 min AMRAP 8 clean and jerk 95/65 8 burpee over the bar Rest 3 min 6 min AMRAP 6 pullups 6 broad jumps (6/4 feet) WOD is completed with partner. 

Clean and Jerk: 20 minutes to establish 1 RM WOD: 10 toes to bar 10 power cleans 155/105 30 du’s 10 toes to bar 10 front squats 155/105 30 du’s 10 toes to bar 10 ground to overhead 155/105 30 du’s

Snatch  20 min to establish a 1 rm WOD: 1250 m row 25 deadlifts 225/155 50 du’s

Strength Strict Press 3-3-3 Hero WOD “Danny” As many rounds in 20 min of: 24″ box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups WOD can be completed as a partner, one rests one works.