WOD

Olympic High Hang Squat Snatch 5 x 2 @ 65% Max Snatch (If you are new to the movement then use a light/moderate weight) Conditioning Reps of 21-18-15-12-9: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)

Partner WOD With a partner, complete the following: A. 8:00 AMRAP: 10 DB Thrusters (50#/35#) 10 Pull-ups Rest 3:00 B. 8:00 AMRAP: 10 Toes-2-Bar 10 Alternating DB Lunges (50#/35#) Rest 3:00 C. 8:00 AMRAP: 15/12 Calorie Row Partners will alternate full rounds. Score is total reps completed for all three stations.

Strength A. 12 minutes to build to today’s 3RM Strict Press B. 2 x Max Reps @ 75% 3RM Rest 2 minutes between sets Condtioning For time: 800m Run 24 Kb Swings (70#/53#) 24 Burpees 600m Run 18 Kb Swings 18 Burpees 400m Run 12 Kb Swings 12 Burpees

Strength 15:00 to find 5RM Back Squat Conditioning Partner WOD With a partner, complete 8 Alternating rounds (4 each) of: 250m Row 25 Wall Balls (20/14)

Strength 15 minutes to find today’s 5RM Deadlift *Build as high as you can while still keeping proper mechanics. *No touch and go. Make a dead stop at the bottom of each rep. Do not drop from the top. Conditioning 12:00 AMRAP: 6 Strict HSPUs 9 Deadlifts (225/153) 12 Box Jumps (24”/20”)

Olympic 15 minutes – Work to up to today’s heaviest complex of: 1 Power Clean + 1 Squat Clean + 1 Jerk *You should be doing 6-8 sets of the complex to find your heaviest weight. Conditioning “Heavy(er) Grace” 30 Clean & Jerks for time (165#/113#) *This is a scaled up version of the benchmark

Team WOD In teams of three, 25:00 to complete the following: 150/120 Calorie Buy In Then with the rest of the time AMRAP of.. 50 Toes-2-Bar 50 Lateral Bar Hopping Burpees 50 Thrusters (95#/63#) Only one person working at a time while the other two rest.  Score is total number of reps completed in the

Strength/Accessory Every :90 – 4 rounds of each: Interval 1 – 12 Alternating Step-ups (2x Db’s at side, 6 step-ups each leg, 20″/18″ box) Interval 2 – 20 Russian Kb Swings Interval 3 – :45 Side Plank (Alternate side each interval for 2 times per side) Conditioning For time (14:00 Cap): 10 Alternating Db Snatches

Strength 4 sets: Back Squat x 5 @ 32×1 Tempo 55-60% 1RM Rest :60 Single Leg RDL x 10/10 Rest :60 Conditioning 10:00 AMRAP: 30 Double Unders (Scales to 15 dubs or 50 singles) 12 Deadlifts 9 Hang Power Cleans 6 Front Squats Rx’d: 155#/103# Barbell Intermediate: 125#/83# Scaled: 95#/63