20 min to work on clean and jerk *technique over load WOD 3 rds 18 power cleans 15 front squats 12 jerks *rest 2 min after each round RX 115/80

20 min to work on this complex Push jerk + split jerk *no need to go super heavy here, work on perfect positioning and footwork. WOD 10 min Amrap 5-10-15-20-25-30-… Kb swings 53/35 Push-ups *200 m run after each round

“FREAK” 24 min partner amrap 21 Thrusters (95/65 lb) 21 Pull-Ups 800 meter Run 30 Kettlebell Swings (70/53) 30 Pull-Ups 50 Double-Unders /150 singles 50 sit-ups 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14) This wod...

Work this complex Snatch +hang snatch + ohs WOD 15 min amrap 5 power snatches 95/65. 115/80E 10 push-ups 15 air squats

Open gym today! 9-11am Suggested WOD “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 Minutes Rest *or choose another girl **You can also join a few of us who will be taking on “Chad” tomorrow!

Teams of 3 or 2 One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches, 75/55 75 Shoulder to overhead 75/55 75 Hang Power Snatches, 75/55 Row 1500m (switch every 250m)