4-3-3-2-2-1-1 Jerk

WOD:
7 min Max Rep:
Burpee Box Jump Overs (20/24)

DL 5-5-5-5

WOD:
For Time:
21-15-9:
Hang Power Clean (RZX: 95/135)
Calories on a Machine: Row, Bike or Ski

"Naughty Nancy"
5 RFT:
Run (RX: 400m, Comp & Games: 500m)
15 OHS (RX 65/95, Comp: 95/135, Games: 125/185)
15 Bar Facing Over Burpees

WOD:
For Time
30 Double DB snatch (35/50)
30 AbMat situps
15 Ring MUs
60 single DB snatch (35/50)
60 AbMat situps
15 Ring MUs

Back Squat: 8-8-8-8
Push Press: 4-4-4-4-4

WOD:
6 minute AMRAP
15 pushups
30 Alt. Step back lunges

20 Minute Snatch Work

WOD:
12 Minute AMRAP
21 T2B
7 Power Snatch (65/95)
55 DUs

WOD:
For Time:
100 KBS (35/53)
90 Ab Mat Sit Ups
80 Single Arm DB S2OH (35/50) - Alt R/L every 10 reps
70 Alt. Arm Freestanding Handstand Shoulder Taps
60 Alt. SA DB Snatch (35/50)
50 KBS (35/53)
40 Ab Mat Sit Ups
30 Single Arm DB S2OH (35/50) - Alt R/L every 5 reps
20 Alt. Arm Freestanding Handstand Shoulder Taps
10 Alt. SA DB Snatch (35/50)

Complex Work:
2 Squat Cleans
2 Hang Squat Cleans

WOD:
8 min AMRAP:
8 C2B
5 Squat Cleans (Rx: 75/115, Comp: 105/155)
8 C2B
5 Hang Squat Cleans (Rx: 75/115, Comp: 105/155)

2020 CF Games Event 4:
For Time:
1,000m Row

Strict Press: 10-5-3-3-5-10

Deadlift: 7-7-7-7

WOD:
3 RFT:
300m Run
15 DL (Rx: 155/225)
15 Lateral Bar Over Burpees

WOD:
20 min AMRAP:
6 Strict Pull Ups
12 DB Push Ups
18 Alt. Leg Box Step Ups (24/30)

Front Squat: 10-5-2-2-5-10

WOD:
For Time:
200m Double DB Farmer Carry (35/50)
20 SA DB Thrusters Right (35/50)
20 SA DB Thrusters Left (35/50)
20 Double DB Front Squat (35/50)

WOD:
3 RFT:
100 DU
10 Power Cleans (Rx: 75/115, Comp: 95/135)
20 HSPU

Post WOD:
Power Clean Work

8 min EMOM of the Complex:
1 Snatch Grip DL
1 Hang Power Snatch
1 Hang Squat Snatch

WOD:
For Time:
21-15-9
Hang Power Snatch (Rx: 65/95, Comp: 75/115)
Lateral Bar Over Burpees

Foundational Movement Day: Med Ball Squat Clean

WOD:
18 min AMRAP
6 RMU
25 MBSC (14/20)
25 KBS (35/53)