Skill:
3 Position Power Snatch (Floor + Knees + Pockets)
Build to a heavy complex in 15 to 20 minutes

WOD:
5 RFT
5 Hang Power Snatches 115/75
5 OHS 115/75
50 Double Unders

Skill:
2 Rounds for Quality
100m Single Arm Farmer Carry (each arm)
100m Single Arm OH Carry (each arm)
1 min Plank (Arms extended)
5 DB Manmakers (Burpee + DL + HPC + Press)

WOD:

REST DAY

Skill:
Deadlift
0 to 10 – Build weight in triples
10 to 20 – Find a HEAVY single

WOD:
12 min AMRAP
Teams of 2
30/20 Cal Row
20 Hang Power Cleans 135/95

Skill:
Suitcase KB Deadlift
4 sets of 8 per side
*Increase weight each set.
**Some members may go up to a DB for heavier weight. If so, only have one head of the DB touch the ground

WOD:
10 min AMRAP

A) Class Skill

B) Class WOD

C) High Hang Power Snatch - 6x3, building

Skill:
Bench Press
0 to 10 – Find a HEAVY single
10 to 16 – 3x3 @ 70% of HEAVY single

WOD:
20 min EMOM, alternating movements each minute
A) 12/8 Cal AAB
B) 6 Dbl KB Hang Clean n Jerks

Skill:
Rope Climb Review
Take 10 minutes to practice clamps and pulls

WOD:
Teams of 2
Every 3 minutes for 8 rounds (4 rounds each)
1 to 2 Rope Climbs
15 Push Ups

A) Class Skill

B) Class WOD

C) Strict Pull Ups - 50 reps for time *Keep reps and rest equal

Skill
Back Squat
0 to 10 min - find a heavy single
10 to 20 min - 3 x 5 @70% of HEAVY single

WOD
4 RFT
200 m run
20 wall balls 20/14
10 V-ups
15 min cap