Strength
Press 3x3@70/80/90**  E2-3MOM, coaches discretion

Warm up 2x
10/10 staggered LM RDL
10/10 staggered LM Bent Over Row
10/10 1/2 kneeling LM Press

WOD 1

Strength
Bench 3x3@70/80/90 **
Mixed Grip Pull Ups x4-6 (strict)

Primer

Hot starts use as warm up
2x
:15 hard bike, row or VC
8/8 SL rdl
8/8 sa db bent over row
8/8 sa swings
8/8 sa stoh
Strength
Press 3x5@65/75/85** E2MOM
***Based off 90% of your 1RM that you have added 5# to

Strength

Oly – Snatch Skills
E2MOM x5
1 Snatch Pull
2 Hang Power Snatch or Hang Snatch
3 Power Snatch or Snatch
4 OH Lunge
WOD 1
18-15-12-9-6-3
Single Arm DB Thruster (reps are total)

Bench 3x5@65/75/85 ** 
6-8 BB Pendlay Row 
***Based off 90% of your 1RM that you have added 5# to
WOD
40 Tall Kneeling LM Rotations
60 Double Unders or 80 Jumping Jacks
30 Dips or 40 Bench Dips
20 T2B