Snatch5×2 WOD3 Rounds For Time5 Front Squats (165/105 lb)18 Pull-Ups5 Deadlifts (225/155 lb)18 Toes-to-Bars5 Push Jerks (165/105 lb)18 Hand-Release Push-Ups *larger classes will not be able to use 2 barbells, so a weight change will be...

Back squat3-3-3-3-3 WOD3 x 800m runRest 1:1 If the temps are too cold in the AM to run, you may row these.

Clean and Jerk5×2 WOD50-35-20Alternating Db snatch 50/35*after each round run 400m or row 500m or bike 30cals Optional core work3 rounds20 hollow rocks:30 bird dog each side5 wall planks10 hip extensions

Hang snatch5×2 Hero WODBell3 rounds21 deadlifts15 pullups9 front squats RX: 155/105Elite: 185/135*the main site prescribes this WOD at 185/135

Back Squat5-5-5-5-5 WOD5 rounds15 kb swings 53/3515 burpees Elite 70/53

Hang clean and jerk5×2 WOD5 rounds8 bent over rows 95/65 (or greater)8 kb box step ups 24/20 53/358 kb push press 53/3520 cal row or 15 cal bike:90 rest Step ups and push press are 8 each side, you do not have to alternate Optional Core...