STRENGTH : 5 Rounds FQ!

- 5 Bench Presses ( @ 75% )

WOD : 3 Rounds For Time!

- 400m RUN

- 7 Power Cleans (115/80) +(135/95)

- 7 Hang Squat Cleans ( same )

- 7 Squat Cleans ( same )

STRENGTH : 5 Rounds For Quality!

- 5 Snatch Grip Deadlifts* ( @ 70% DL )

*max hold at top of last rep 

( up to 10 seconds )

WOD : 4 Rounds For Time!

- 15 1-Arm DB Snatches (50/35) +(65/45)

- 20 Box Jump Overs (24/20) +(30/24)

- 25 Push Ups

WOD : Bar(bell)bara 35-MIN AMRAP

- 20 BB SDLHP (45/35)

- 30 BB Push Presses

- 40 BB Back Squats

- 50 Abmat Sit Ups

** 3-MIN REST after EACH Round **

WOD : 4 Rounds For Time (x:x)

- 15 Thrusters (95/65) +(115/80)

- 500m ROW

** REST 1:1 after EACH round **

STRENGTH : Front Squats

- Work up to 5RM 

Then Perform 5x3 EMOM

STRENGTH : Snatch Complex

- Find a Heavy BTN S2OH into

Hang Power Snatch into 3 OHS.

Then complete another 6 reps FQ!

WOD : 1-2-3-4-5-6-7-8-9 FT!

- U/B Toes 2 Bar

- U/B Deadlifts (225/155) +(265/185)