5 sets of 2 power snatches + 2 OHS WOD Competitor: 75 DUs 5 thrusters 185/125 150 DUs 10 thrusters 155/105 225 DUs 15 thrusters 135/95 Fitness 75 DUs or 150 singles 5 thrusters 115/75 150 DUs or 300 singles 10 thrusters 95/65 225 DUs or 500...

Find a 1rm back Squat WOD Competitors: 3 rounds 7 muscle ups 50 air squats 10 hang power cleans 135/95 200m run Fitness: 3 rounds 7 chest to bar pullups 50 air squats 10 hang power cleans 95/65 200m run Lifestyle: 3 rounds 7 jumping pullups 50...

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

Deadlifts2 OTM x 10 Bench press2 OTM x 10 Optional accessory work4 rds5 strict toes to bar10 med ball toss each side15 barbell good mornings

Cossack squat3×6 ea leg Split squat3×6 each leg Tempo box squat (with dbs in front rack):03 down :03 up4×6 Single arm shoulder press3×6 each arm Tempo dB bench or floor press:03 down :03 up4×6 Side plank with reach...

Hang clean and jerk2-2-1-1-1 WODDouble Grace60 clean and jerks for time 135/95 RX 60 clean and jerks @ 65% of 1 rm