STRENGTH : 8 Rounds For Quality!

- 3 High Hang Power Snatches ( ~ 70% )

WOD : 10 Rounds For Time!

- 5 T2B s(10 High Knee Raises)

- 4 Alt Arm DB Snatches (coach choice)

- 3 DB Goblet Squats

- 2 Burpee OTDB and Back

Score = Time (weight of DB)

STRENGTH : 5 Rounds E2MOM

- 5 Back Squats ( @ 75% )

WOD : 2 Rounds For Time!

- 75 Double Unders s(50 DU) +(100 DU)

- 15 Clean & Jerk Ladder

Round 1 / Round 2

s (105/75) (135/95)

Rx (135/95) (165/115)

Rx+(155/110) (185/125)

STRENGTH : 12-MIN EMOM

- 2 Pause Front Squats ( @ 80% )

WOD : 21-15-9 For Time!

- Push Ups +(SHSPU)

- Thrusters (95/65) +(115/80) s(75/55)

- S2OH (same)

STRENGTH : 12-MIN EMOM (30s:30s)

Alt between 30sec AMRAP of…

- Box Jump Overs (practice rebounding)

- Double Unders (progressions)

Partner WOD : 5 Rounds For Time!

- 20 Deadlifts (225/155)* +(275/195) s(185/125)

- 30 Synchro Sit Ups +(15 Synchro T2B)

*Partner HS Holds s(45/35 weighted plank)

STRENGTH : 10-MIN EMOM

- 5 Strict Presses* ( @ 60% )

*w/ 1 second hold @ top of each rep

WOD : 3 Rounds For Time!

5-4-3–2-1 of…

- Front Squats (135/95) +(185/125) s(105/75)

- Lateral Burpees OTB & Back

Then, 15 Pull Ups +(C2B)