WOD

1) 3 Rounds for Time 400m Run 30 Walking lunge steps with DB overhead 50, 35 12 Chest to Bar Pull Ups 2) Front Squats ... Read More

1) build to max on day: snatch + hang below knee snatch + hang above knee 2) Back Squat 3×5 add 0-10# from last week

“DT” 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 155/105

6 Rounds for Time 400m Run 12 Burpees 12 Pull Ups

3 Rounds for Time 10 Toes to Bar 20 Wall Balls 20, 14 10 Chest to Bar 20 Deadlifts 185, 130

1) Snatch – build to 3rm for day 2) back squat 3×4@80+0-10 3) side plank hold 4×30 seconds each side

4 Rounds 800m Run for time rest as needed between rounds.

1) build to max 3 front squats + 2 jerks 2) bench press 3×3 @ 0-10# more than this set last week

1) Power Clean + 5 Push Press 2) Back Squat 3×5 use 0-10# more than last week (Wednesday) on sets 3) 40 Strict knees to... Read More

AMRAP 20 200m Run 20 Air Squats 5 Jerks 185, 125 10 Chin ups