Oly

Every 90secs X’s 6 Sets

3 Power Snatches With 1sec Pause in the Catch
*Reset on the Floor Each Rep

WOD

In Teams of 2, Alternate Rounds to Complete 4 Each of:

Strength

Every 2mins X’s 8

3-4 Front Squat 75-85%

WOD

6min AMRAP

30 Wallballs
15 Pull Ups
30 Double Unders

Accessory

In Teams of 2 For Time

1 Mile Run With MedBall (Partner Switch Every 200m)
100 Partner Wallball (Alternate With Partner)
150 Pushups
200 Double Unders
100 MedBall Lunge

Oly

Every 90secs X’s 10 Sets

1 Clean & Jerk Building to a Tough Single

WOD

For Time

30-20-10
Kettlebell Swings (53/35)

Accessory

Every 8mins X’s 4 Sets

500m Row
400m Run
30 Pushups

Strength

Deadlift

Every 2min X’s 6 Sets

8-8-6-6-4-4

WOD

8min AMRAP

6 Power Snatches (55/45)
30 Double Unders

Strength

Every 2min X’s 5 Sets
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
-Then-

1 Max Unbroken Set @ 80%
*Only Resting 1 Second at the Top

WOD

Strength

EMOM x 10mins

1 Strict Press + 5 Push Press

WOD

12min AMRAP

200m Run
7 Burpees
200m Run
7 Kettlebell Swings (53/35)

WOD

Teams of 2 (25min Cap)

2k Row
50 Power Clean (115/75)
75 Pull Ups
100 Burpee Box Jump Overs (24/20)
75 Pull Ups
50 Power Clean (115/75)
2k Row
*Split Reps as Needed

Oly

Every 90secs X’s 8 Sets

3-4 Over Head Squats

WOD

"Nancy"
5 rounds

400m Run
15 Over Head Squat (95/65)