Work this complex for 20 min 3 position snatch Floor, knee, hip *no need to go heavy just focus on perfect position. WOD 800m run 50 alt db or kb snatches 50/35 30 TTB

Back Squats 10×3 (climbing) WOD 10 min Even: max air squats Odd: Max hspus

Friday 20 min to build to a heavy Clean and jerk WOD 30 front squats 135/95rx, 155/105E Then 9-6-3 Shoulder to overhead 135/95rx, 155/105E chest to bars pull-ups rx, muscle ups E

Snatch take 20 minutes to build to today’s heavy single WOD Run 800m 9 hang power snatches Run 400m 15 hang power snatches Run 200m 21 hang power snatches *use 55%-60% of today’s heavy single

Back Squats 7×5 building WOD 5 min amrap “Cindy” 1 min rest 4 min amrap “Cindy” 1 min rest 3 min amrap “Cindy” 1 min rest 2 min amrap “Cindy” 1 min rest 1 min amrap “Cindy” Pick up each new amrap where you ended on the previous. Score is...

Hero WOD “Sean” Ten rounds for time of: 11 Chest to bar pull-ups 22 front squats 75/55