Build to a heavy 1rm front squat 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 singles 15...

Build to a heavy bench press for the day Then Lower the weight and hit a set of 15 Bent over rows 3×10 WOD Competitor/fitness/lifestyle 4 rounds 30 plank shoulder taps 15 pushups Post workout: 4×10 bicep curl

2 position Snatch (high hang, hang) 2-2-2-1-1-1 Competitor 25 walking lunges 20 pullups 50 box jumps 20 20 double unders 25 ring dips 20 knees to elbows 30 kb swings 70/53 30 sit-ups 20 hang squat cleans 75/55 25 Superman’s 30 wallballs 20/14 10...

Front Squat 3-3-3-3-3 WOD Competitor/fitness 1000 m row 75 thrusters 75/55 Lifestyle 1000m row 50 thrusters 45/35

Find a heavy triple bench press or floor press WOD Competitor 800m run 40 goblet squats 53/35 400m farmers carry 53/35s 40 goblet squats 53/35 800m run Fitness/lifestyle Same WOD just choose lighter loads

Power snatch + OHS Complete 1 set everybody :90 seconds for 10 rounds, build to a heavy WOD Competitor 4 rounds 21/17 calorie row, ski, or bike 15 push press 115/75 72 DUs Fitness 4 rounds 21/17 calorie row, ski, or bike 15 push press 95/65 72...