Snatch Work:
Power Snatch + OHS
-Regrip-
Squat Snatch

9 min AMRAP:
7 Squat Snatch 65/95 (Comp: 95/135)
5 BMU (Comp: 5 RMU)

15 min EMOM: 1 Squat Clean & Jerk

For Time:
15 Squat Clean & Jerks @ 70% of Best Load completed during EMOM

On 30 min Clock: Max Cal Row with a Partner
P1: 400m Run
P2: Row Max Cals

MUST Switch every time partner gets in from run.

Pause Front Squats: 8-6-5-4-3-3-3-3-3 with 3 sec pause at the bottom

10 min AMRAP:
8 Front Squats 95/135 (Comp: 115/175)
8 C2B (Comp: 16 C2B)
40 DU

2 Rounds of: 2:30 Max Rep, :30 to rotate.
Rope Climbs
Bike Cals
Wall Walks
Sandbag Cleans

22 min AMRAP:
30 DL (65/95)
30 Thrusters (65/95)
30 T2B
30 Lateral Burpee Over Bar

Squat Snatch Re-Grip Doubles

21 min E3MOM:
5 Squat Snatches (Rx: 95/135, Comp: 125/185)
15 BFOB

For Time:
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)
50 Front Squats (Rx: 75/115, Comp: 115/165)
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)

Post:
18 min For Quality:
5 Strict Pull Ups
10 Wall Balls (14/20, 9/10’ or 10/11’)

3-3-3-2-2-2 Jerk from the Floor

12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9
DL (155/225)
HSPU

3-3-3-3-3-3 Back Squat

*After Each set of Back Squats you have 6 Box Jumps as high as possible.

6 min AMRAP:
6 BJO (20/24)
6 C2B

8 RFT:
7 Single DB Devil’s Press (35/50)
200m Run
7 T2B

Post: Core Work

12 min AMRAP:
12 Bar Facing Over Burpees
12 Thrusters (65/95)

Post: For Quality:
12 min:
20 Push Up Position Single DB Pull Through
10 VUps
5 Single DB TGU Sit Ups R/L

4 RFT:
25' HSW
25 Pull Ups
25' HSW
25 Push Ups
25' HSW
25 Ab Mat Sit Ups
25' HSW
25 Walking Lunge Steps

14 min to establish a Max Load:
3 DL
2 HPC
1 Push Jerk

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5-4-3-2-1 OHS

For Time:
15-12-9-6-3:
OHS Rx: 65/95 (Comp: 75/115)
C2B (Comp: BMU)