Wednesday Snatch 5-4-3-2-1 WOD Snatch (full squat)95/65 rx, 135/95E 15-12-9 *after each round complete 50 DU’s Rest 4 min 9-6-3 Snatch (full squat) 115/80rx, 165/115E *after each round complete 25 DU’s

Clean and jerk 5-4-3-2-1 WOD “Fore” Max Reps in: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing for Calories 4 minutes of Burpees

Deadlift 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD 21-15-9 Deadlifts 225/155 Bar facing burpees

Strict press 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD 12 min Run 1 mile *if time remains, as many hspu as possible

Back Squat 5@55% 5@65% 5+@75%. This is a max effort set if you can do more than 5, keep going! WOD “Tabata Fran” Tabata: thrusters 95/65 Rest 2 min Tabata: pull-ups

12 min EMOM 2 Cleans – start at 50% of your max, increase weight each minute, if your technique is great. WOD 9 min amrap 3 Curtis P’s 115/80 6 TTB *curtis P = 1 power clean + 1 lunge (each leg) + 1 Push Press