STRENGTH:
Every 90 seconds for 15 minutes:
3 re-grip Squat Snatch

WOD:
5 RFT:
20 DB Snatch (35/50#)
20 WB (14/20#, 9/10')

STRENGTH:
3-3-2-2-2-1-1-1 Jerk

WOD:
4 min AMRAP:
5 S2OH (Rx: 105/155, Comp: 135/205, Kids: 55#)
12 T2B

-2 min rest-

4 min AMRAP:
5 Lateral Bar Over Burpees
12 HSPU

STRENGTH:
12 min to find heavy 3 rep OHS

WOD:
For Time:
21-15-9
- Ring Dip
- Thruster (65/95)

WOD:
"Crazy Helen"
3 RFT:
400m Run
21 KB Swings (35/53, Comp: 53/72)
12 C2B

Post WOD: 5-5-5-5-5 Strict Pull-ups

STRENGTH:
4-3-2-2 Power Cleans

WOD:
10 min AMRAP:
- 10 Double DB DL (35/50)
- 15 Abmat situps
- 10 T2B

WOD:
"Fran"
For Time:
21-15-9
- Thrusters (65/95)
- Pull-ups

Post WOD:
3-3-3-3-3-3 Thrusters

STRENGTH:
Every 90 seconds for 15 min:

1x through the Complex:

6 DL
5 Hang Clean
4 S2OH
(Rx: 75/115, Comp: 115/165)

WOD:
For Time:
400 DU

WOD:
12 min AMRAP:
- 15 Power Snatch (75/115)
- 12 C2B
- 9 Lateral Bar Over Burpees

Post WOD:
Core Work

STRENGTH:
Front Squat: 10-8-6-4-3-2-1

WOD:
7 min AMRAP:
- 16 T2B
- 100m Run

STRENGTH:
3-3-3-3 Power Clean

WOD:
10 min max reps of the DB Complex:

1 Push-up
1 Right arm push up position row
1 Push- up
1 Left arm push-up position row
1 Double arm DB snatch
1 Stationary Front Rack Lunge Step Right Leg
1 Stationary Front Rack Lunge Step Left Leg
1 Thruster

STRENGTH:
Push Press: 10-8-6-4-2

WOD:
15 min AMRAP:
- 15 HSPU
- 30 Air Squats
1:00 Rest

WOD:
For Time:

150 WB (14#/20, 9'/10)

* Every time you break: 15 KB swings (35/53)

Post WOD: 10-10-10 Double DB Front Rack Squats

STRENGTH:
Establish a 1 RM Snatch

WOD:

For Time:
20 Snatchs @ 75% of your 1 RM
20 RMU

STRENGTH:
12 min to find 5 rep DL

WOD:
9 min AMRAP:
16 C2B
10 DL Rx: (115/175, Comp: 165/245)

STRENGTH:
11 min EMOM:
"Snatch Complex"
1 Squat Snatch
1 Hang Squat Snatch
1 Overhead Squat

WOD:
11 min AMRAP:
30 WB (14/20, 9’/10’)
200m Med Ball Run (14/20)