Snatch 6×1 @85% or more of your 1rm Tabata OHS 95/65 Rest 4 minutes 10m shuttle sprints *every 10m run counts as a rep

Pause Back squat 5×3 *pause 3 seconds in the bottom position. WOD 25 Burpees 25 Pull ups 25 Thrusters, 95/65 25 Double Unders 25 KBS, 53/35 25 Wall Balls, 20/14 25 Box Jumps, 24/20 25 walking lunges

Hero WOD fridays! “Hammer” Five rounds, each for time, of: 135/95 pound Power clean, 5 reps 135/95 pound Front squat, 10 reps 135/95 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds

10 minutes Work on snatch technique work 10 minutes Work on clean and jerk technique work WOD 4 minutes Max reps of squat snatches 115/80 Rest 2 minutes 4 minutes Max reps squat clean and jerk 165/115

back Squat 10-10-10rm WOD Run 400m 20 front squats Run 400m 15 front squats Run 400m 5 front squats RX 95/65, E 135/95

Work on 3 position clean (Hip,knee,floor) WOD 3×3 minute rounds 2-4-6-8-10-12-14-16-18-….. Power cleans 135/95 Burpees *climb the ladder as far as you can, after each 3 minute round take a 1 minute rest. After the rest pick up where...