HERO WOD : For Time!

- 30 Clean and Jerks (135/95)

- 1 Mile Run

- 10 Rope Climbs

- 1 Mile Run

- 100 Burpees

STRENGTH : 4 Rounds E2MOM

- 10 Seated Strict Presses ( Increasing )

WOD : 34-24-14-4 For Time!

- Snatches (75/55) +(95/65)

- OHS (75/55) +(95/65)

- Abmat Sit Ups

- Box Jump Overs (24/20)

STRENGTH : 8 Rounds E90s

- 3 Hang Power Snatches

( @ 75-80% with 2 second pause on catch )

WOD : 3 Rounds For Time!

- 15 S2OH (135/95) +(155/105)

- 10 Front Rack Lunges (135/95) +(155/105)

** 1 MINUTE REST **

STRENGTH : For Quality

Hang Squat Cleans

5-5-5 ( 75% )

3-3-3 ( 80% )

1-1-1 ( 85%-90%-95% )

WOD : For Time!

- 50 Shoulder to Overhead ( 1RM Strict Press )

** 15 Air Squats Every Break **

STRENGTH : 5 Rounds NFT

- 5 Pause Back Squats (70%)

( 3 sec per rep )

WOD : 15-MIN AMRAP (3:1)

- 10 Pull Ups +(10 C2B)

- 30 Push Ups +(15 HSPU)

- Then Max Hang Power Cleans

  (115/80) +(135/95)

Score = Total Hang Power Cleans