Strength Build to a heavy Pause Back Squat *3 second pause in the bottom Competitor 12 min amrap 60 DUs 20 wallballs 20/14 10 toes to bar Fitness 12 minute amrap 40 DUs or 120 singles 20 wallballs 20/14 6 toes to bar Lifestyle 12 minute amrap 60...

Find a heavy strict press for the day WOD Competitor 7 rounds 6 push jerks 115/75 9 bar facing burpees 12 alt lunges 115/75 Fitness 7 rounds 6 push jerks 95/65 9 bar facing burpees 12 alt lunges 95/65 Lifestyle 7 rounds 6 push jerks 76/55 9...

3 position power snatch (High, mid, floor) 1-1-1-1-1 WOD Competitor/fitness 3 rounds 1 min KB swing 35/26 1 min KB swing 53/35 1 min KB swing 70/53 1 min rest Lifestyle 3 rounds 3 min kb swing 1 min rest *choose a weight you can maintain perfect...

Find a 1 rm back squat WOD Competitor/Fitness 6x400m run Rest 1:1 These should be completed at a strong pace they should all be within :05-:10 of each other Lifestyle: 4x400m run Rest 1:1

Strength Power Clean 2-2-2-1-1-1 Competitor / Fitness 5 rounds 20/17 cal bike or row 20 med ball clean 20/14 20 push press 75/55 Lifestyle 5 rounds 15/12 cal bike or row 20 med ball clean 14/10 20 push press 45/35

5 sets of: 3 hang snatch pulls + 1 hang snatch WOD Competitor & Fitness 15 minute AMRAP 100m Zercher carry with KB 20 box step over with KB 50m suitcase carry KB Lifestyle 15 minute AMRAP 100m Zercher carry with Med ball 20 box step overs 50m...