WOD

Strength: Hang Power Clean 3-3-3-3-3

WOD: 12 Minute AMRAP
– 8 Hang Power Cleans (135/95)
– 5 Length of Turf Broad Jumps

WOD: For Time
10 Wall Climbs
20 Toes To Bar
30 KB Sumo Dead Lift High Pulls (55/35)
40 Ab-Mat Sit Ups
50 Wall Balls (20/14)
40 Ab-Mat Sit Ups
30 KB Sumo Dead Lift High Pulls
20 Toes To Bar
10 Wall Climbs

Strength: Back Squat
2-2-2-2-2

WOD: “Jackie”
For Time
-1000m Row
-50 Thrusters (45/35)
-30 Pull Ups

Strength: Spilt Jerk
**You will have 20 minutes to work up to a heavy 3RM.

WOD: Burpee Annie
50-40-30-20-10
Double Unders
Ab-Mat sit Ups
**At the beginning of every minute After each set you must complete 3 Burpees.

Work Capacity:
– 6 Turkish Get Ups (55/35) (3 each hand)
– 8 Sprints on the Turf
X3

WOD: EMOM 14
Odd minutes
– 12 Wall Balls (20/14)
Even minutes
– 12 Ring or Matador Dips

Strength: Dead lifts
1-1-1-1-1

WOD: 10 Rounds For Time
– 10 KBS (55/35)
– 10 Burpees
**15 Minute Time Cap**

Technique/Strength: Squat Snatch
**You will have 20 minutes to work on technique and build to a heavy squat snatch.

WOD: 10 Minute AMRAP
– 7 Overhead Squat (95/65)
– 7 Toes To Bar

Mobility: Hip and Shoulder Mobility

WOD: “Cindy” 20 Minute AMRAP
– 5 Pull Ups
– 10 Push Ups
– 15 Air Squats