Front squat 8-8-8 WOD Competitor 3 rounds 40 medball cleans 20/14 20 toes to bar 400m run Fitness 3 rounds 21 medball cleans 20/14 15 toes to bar 400m run Lifestyle 3 rounds 21 medball cleans 14/10 15 knee raises 400m run

Snatch 5×3 85%. Drop bar after each rep WOD Competitor 50 chest to bar pull-ups 100 ohs 75/55 200 DUs Fitness : regular pull-ups Lifestyle ring rows, air squats, singles

5 sets of 2 power cleans + 1 jerk *use 80% for all 5 sets WOD 15 min AMRAP 3 push jerks 6 power cleans 9 deadlifts 200m run Competitor 185/125 Fitness 135/95 Lifestyle 95/65

Back squats 5-5-3-3-1 WOD Competitor/Fitness 50/40 cal bike or row 50 toes to bar 50 box step overs w/ kb 53/35 100’ walking lunge with kb 53/35 Lifestyle 50/40 cal bike or row 50 knee raises 50 box step overs 100’ walking lung

1 hang power snatch + 1 hang snatch Build to a heavy set, then complete 5 sets within 10% of each other. WOD 4 rounds 400m run 20 no push up burpee box over 24/20 *lifestyle: 400m run & no push-up burpees only

Clean and jerk 5 rounds: 5 singles on the 3:00 minute @ 85% WOD 9 bar muscle ups 18 push presses 135/95 100 DUs 9 bar muscle ups 15 push presses 135/95 80 DUs 9 bar muscle ups 12 push presses 135/95 60 DUs 9 bar muscle ups 9 push presses 135/95...