**Reminder: there’s no 5pm class on Friday’s** Find a heavy 3 position snatch (Hip, knee, floor) WOD Competitor 7 min AMRAP 30 alternating hang kb or db snatch 53/35 20 box overs 24/20 10 bar muscle ups Rest 3 minutes 7 min AMRAP 30 alternating...

Find a heavy 3 position clean and jerk (Hip, knee, floor) WOD 21-15-9 Burpee pullup Deadlift Cal bike or row or (200m run each round) Comp 265/185 Fitness 225/155 Lifestyle 155/105 or 70% of 1rm  

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