STRENGTH:
12-12-12-12 Double DB or KB DL

WOD:
3 RFT:
10 HSPU
15 C2B
10 DB Hang Cleans (35/50)
50' DB Walking Lunges (35/50)

STRENGTH:
8 min EMOM: 4 tng Power Snatch

WOD:
13 min AMRAP:
50 DB Snatch (35/50)
30 BBJO (20/24)
10 Ring Muscle Ups

STRENGTH:
Olympic Lifting Technique

WOD:
5 min Max Rep:
Double DB Burpee Box Step Overs (20/24, 35/50)

WOD:
For Time:
30 Strict Pullups
150 DU
30 Double DB Thrusters (35/50)
6 Rope Climbs

Post WOD:
Athlete choice pull work: RMU, BMU, C2B, Pull Ups, or Recline Pulls

STRENGTH:
DL 10-8-6-4-2

WOD:
10 min AMRAP:
10 Power Cleans (105/155)
15 HSPU

STRENGTH:
10 min to work to heavy re-grip Power Snatch Double

WOD:
15 min AMRAP:
20 SDLHP (65/95)
48' Handstand Walk
20 Power snatch (65/95)
48' Handstand Walk
20 OHS (65/95)
48' Handstand Walk

STRENGTH:
4-4-3-3-2-2 Front Squat

WOD:
For Time:
1-2-3-4-5-6-7-8-9-10 C2B
10-9-8-7-6-5-4-3-2-1 Front Squat (95/135)

WOD:
For Time:
15–12-9-12-15:
DB Snatch (35/50) (Rx: Single DB, Comp: Double DB)
Burpee Box Jump Over (Rx: 20/24, Comp: 24/30)

Post WOD:
Max Rep Pull Work

WOD:
Rowing Intervals:
10x:
:45 Row
2:15 Rest

STRENGTH:
4 Max Rep Sets of Perfect Push Ups

WOD:
9 min AMRAP:
15 Thrusters (55/75)
3 BMU

Post WOD:
Snatch Work

STRENGTH:
5 sets Max Rep strict pull ups
2:00 Rest between

Partner WOD:
15 min AMRAP:
7 Burpee Box Jump Overs (20/24)
14 Single Arm DB Snatch (35/50)

STRENGTH:
12 min to build to Squat Clean re-grip triples

WOD:
For Time:
21-15-9
Power Clean (Rx: 75/115, Comp: 105/155)
Front Squat (Rx: 75/115, Comp: 105/155)

STRENGTH:
5-5-5 Push Press
3-3-3 Push Jerk
1-1-1 Split Jerk

WOD:
5 min Max Rep:
SA DB Hang Clean & Jerk (35/50)

STRENGTH:
5-4-3-2-1 Snatch

WOD:
5 RFT:
9 Power Snatch
4 RMU

WOD:
12 min AMRAP:
15 HSPU
72' Double DB Walking Lunges (35/50)

Post WOD:
2x:
1:00 Handstand/Push Up Position Hold
40 Hollow Rocks
30 Supermans
20 V-ups