A) Every :90 for 10 rounds, alternate
1) 2 Snatch Pulls @ 85-100% of 1RM Snatch (Power or Squat)
2) 2 Snatch Balances – Build to a MODERATE 2

Skill: Every :90 x 6 rounds
10 to 12 Goblet Box Step Ups
*Alternate Legs each rep

WOD: 3 Rounds
10 Calorie Bike
15 Push Ups
20 Air Squats
*Rest 3 to 4 minutes between rounds*

A) Every 75 seconds for 8 rounds
1 Power Clean + 1 Hang Power Clean + 1 Jerk
*Keep the Jerk the same for all 8 rounds. Pick which movement (Push or Spilt) is worse for you and attack it

B) Class WOD

C) 10 min EMOM

T
5 rounds for time of:
100 m run
10 Clusters 115/75
15 KB Swings 53/35
100 m run
Rest 2 minutes between rounds

Score: Time

Skill: DB Alternating Snatch 50/35lbs
2 minutes to complete 30 reps
2 minutes rest
1:30 minutes to complete 24 reps
1:30 minutes rest
1 minute to complete 18 reps

WOD: Class WOD
Accessory: 3 Rounds for Quality

Skill: Power Snatch
2:00 min 9 @ 60-65% of 1RM
2:00 min REST
1:30 min 6 @ 70-75% 1RM
1:30 min REST
1:00 min 3 @ 80-85% 1RM

WOD: For time
21-15- 9
Power Snatch 75/55

Skill: Deadlift
3 sets of 5 reps @ 70 % of your 1 rm
Reset in between reps are ok
2-3 min rest between sets

WOD: 4 RFT
200 m run (100 m = 1 rep)
2 Rope Climbs (subs: ½ way → 4 up/downs)

REST DAY