WOD

Technique: Squat Snatch
3 Reps @65%
3 Reps @70%
3 Reps @75%
3 Reps @80%
WOD: 4 Rounds For Time
– 5 Squat Snatch (135/95)
– 12 Box Jump Overs (24/20)

Strength
Bear Complex
Clean+Front Squat+Jerk+Back Squat+Jerk
20 min to work up to heavy complex or work on technique

WOD
For time
40 KB Swings 55/35
30 Hand Release Push-ups
20 Pull-ups
10 Clean and Jerk 155/115
20 Pull-ups
30 Hand Release Push-ups
40 KB Swings 55/36

Mobility: Hip Mobility
WOD: For Time
– 1000m Row
– 100 Double Unders
– 75 WallBalls (20/14)
– 50 Toes To Bar
– 25 Burpee to Plate (45)

Strength: Power Clean Cluster 5×1.1.1 (rest :10 between reps) rest 2:00 between sets @70% of 1RM.
WOD: On the minute for 12 minutes
– Even Minutes 5 Dead lifts (275/185)
– Odd Minutes :30 Max Effort Alternating Lunges
**Score is total number of Lunges

Strength: Overhead Squat
5-5-5-5-5

WOD: 5 Rounds For Time
– 12 Overhead Squats (95/65)
– 12 Box Jumps (24/20)
– 12 Matador/Ring Dips

Work Capacity: With a Partner
– Partner 1 performs 20 KB swings (55/35) while partner 2 holds a wall sit. Switch.
x4
WOD: 14 Minute AMRAP
– 10 Hang Power Cleans (135/95)
– 15 Burpee Over Bar
– 20 Ab Mat Sit Ups

Strength: Push Press 2-2-2-2-2

WOD: 3 Rounds For Time
– 20 Push Press (95/65)
– 20 Sumo Dead Lift High Pulls (95/65)
– 20 Pull Ups

Mobility: Shoulder Mobility
WOD: For Time
– 70 Double Unders
– 21 Power Snatch (95/65)
– 60 Double Unders
– 18 Power Snatch
– 50 Double Unders
– 15 Power Snatch
– 40 Double Unders
– 12 Power Snatch
– 30 Double Unders
– 9 Power Snatch
– 20 Double Unders
– 6 Power Snatch
– 10 Double Unders
– 3 Power Snatch