Strength: Power Snatch 8×2 WOD: 400m run, 40 squats 30 sit-ups 20 push-ups 15 pull-ups 20 push-ups 30 sit-ups 40 squats 400m run

Skill: 15 min to work on split jerk. WOD: 14 min AMRAP: 7 push press 135/95 14 split jumps 7 burpees

Strength: 8 Sets: 1 Power clean + 1 hang clean +1 jerk WOD: 5 rounds for total reps: 30 seconds ground to Overhead 135/95 30 seconds rest 30 seconds KB swings 53/35 30 seconds rest

Pre-WOD Max effort 500 meter row WOD Filty Fifty For time: 50 Box jump, 24’/20′ 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots...

Pre-WOD 3 x 10 strict pull-ups 3 x 10 ring dips WOD 10 rounds for time of : 15 Deadlifts 135/95 15 push-ups

Pre-WOD Snatch 5 x 3 WOD 7 rounds for time of : 5 Burpees 7 power snatches 9 knees to elbows Post WOD To be determined