Work 20 min 3 position clean  Hip, knee floor Only build if technique is great WOD 4 rounds 15 box jumps 24/20 12 hspu 9 ttb *scale up or down as needed. ex. Deficit hspu, 30″ box jump.

Work 20 min3 position snatch Hip, knee, floor Only build if technique is great WOD Mountain Annie 50-40-30-20-10 Mountain climbers Sit-ups

Front squats4x2 WOD 3 rounds 1 min ball slams 1 min rest 1 min hspu 1 min rest  1 min cal row 1 min rest

For Time50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings 53/35 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35 lbs) 50 good mornings 45/35 50 Wall Balls (20/14 lbs) 50 Burpees 50 Double-Unders

Clean and Jerk5x1  *all sets at 85% or higher of your 1rm WOD: “Fin’s Fun Run” 10 clean and jerks 400 m run 8 clean and jerks 400m run 6 clean and jerks 400m run 4 clean and jerks 400m run 2 clean and jerks Use 80% of your...