Front Squat 3-3-3-3

WOD:
12 min AMRAP:
2/2/2, 4/4/4, 6/6/6…
RMU
10’ HSW Sections
Front Squat (Rx: 105/155, Comp: 135/205)

10 min EMOM of Snatch Complex:
Snatch Pull
Snatch
Hang Snatch

9 min AMRAP:
30 SA Alt. DB Snatch (Rx: 35/50)
3 Rope Climbs

4 5-minute Rounds for Max Reps:

90 seconds Max Cal Row
2 min and 30 seconds for:
40 WB 14/20, 9/10'
Max Rep T2B in remaining time.
1 min rest

Jerk 6-6-6-6

WOD:
12 min AMRAP:
10 HSPU
15 Box Jumps (20/24)
20 Ab Mat Sit Ups

Power Clean: 5-5-5-5

WOD:
For Time:
7-6-5-4-3-2-1 Power Clean (Rx: 95/135, Comp 115/175)
70-60-50-40-30-20-10 DU

Front Squat 6-6-6-6

Friendly Fran
3 RFT:
21 Thrusters (Rx: 65/95, Comp: 85/115)
21 Pull Ups (Rx: Pull Up, Comp: C2B)

Squat Clean: 2-2-2-2-2 - all re-grip

WOD:
For Time:
9-6-3
Clean & Jerk (Rx: 65/95, Comp: 95/135)
Bar Facing Over Burpee

-1 min rest -

9-6-3
Thruster (Rx: 65/95, Comp: 95/135)
C2B

WOD:
4 RFT:
400m Run
Rest 2 min

Post WOD:
Alligator Drills

Back Squat: 2-2-2-2

WOD:
9 min AMRAP:
30’ Double DB Walking Lunges (35/50)
8 Double DB Squats
10 T2B

DL: 2-2-2-2

WOD:
7 min AMRAP:
7 Double DB Devils Press (35/50)
60 DU

Hang Snatch 5-4-3-2

WOD:
5 RFT:
8 Hang Snatch (75/115)
5 RMU

Squat Clean: 3-3-3-3-3 - all re-grip

WOD:
3 3-minute Rounds of:
200m Medball Run 14/20 (can carry any way)
Max rep WB in remaining amount of time (14/20, 9/10)
1 min rest between rounds

WOD:
22 min AMRAP:
8 Double DB Box Step Overs (20/24)
8 Double DB Hang Clean (35/50)
8 Double DB S2OH (35/50)
12 Box Jump Overs (20/24)
1 min rest

Back Squat: 5-5-5-5

WOD:
9 min AMRAP:
15 HSPU
100 DU

DL Cycle: 5-5-5-5

WOD:
For Time:
21-15-9:
DL (155/225)
T2B