Strength: 9 AM OLY
A. Hang Power Snatch: Build to a Tough Triple
B. Split Jerk: Build to a Tough Single

Wod: In Teams of 2
20 Min AMRAP
5 Burpee Box Jump Overs 24/20”
9 Toes to Bar
13 Thrusters #45/35

*Alternate Each Round

Wod: Every 4 Min x8
200m Run
20 Kb Swings #53/35
20 Cal Row

Strength: 20 Min
Split Jerk 5 Singles @ 80-90%

Wod: 10 Min AMRAP
12 Push Press #95/65
12 Pull Ups

Strength: EMOM x12
2 Power Cleans
*Increase Every 3 Min

Wod: 20-15-10-5
Deadlift
Toes to Bar
Burpee Box Jump 24/20"

rx #165/115
rx+ #185/125

Strength: 20 Min
Thruster 5x5
*From The Rack

Wod: For Time
100 Double Unders
50 Thrusters #95/65
100 Wall Balls #20/14

Strength: 9 AM OLY
A. Squat Clean Waves
1 Rep @ 80%, 1 Rep @ 85%, 1 Rep @ 90% x5; rest 30 sec btw
B. Clean Pull 5,5,3,3

Wod: In Teams of 2
18 Min AMRAP
12 Kb Thrusters
24 Box Jump Overs 24"/20"
36 Cal Row

*Follow The Leader

Wod: 16.3
7 Min AMRAP
10 Power Snatches #75/55
3 Bar Muscle Ups

Strength: 15 Min
Open Specific Mobility

For Time:
100-75-50-25
Double Unders
50-40-30-20
Sit Ups
25-20-15-10
Burpees to Bar

Strength: 20 Min
Deadlift 15, 10, 5

Wod: 2 Rounds
50 Cal Row
25 Hang Power Cleans
Rest 4 Min

rx #135/95
rx+ #165/115

Strength: 25 Min
Back Squat 15,10,5

Wod: 7 Rounds
7 Front Squats #165/115
7 Pull Ups
7 Box Jumps 24”/20”

Strength: 25 Min
Split Jerk 8 Singles @ 80-90%

Wod: 12 Min AMRAP
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Kb Swings #53/35

rx #115/75
rx+ #135/95

16.2 Repeat
-or-
4-5 Rounds (Not For Time)
1 Min Airdyne @ 95%
20 Air Squats
30 Sec Handstand Hold
Rest 3-4 Min

Strength: 9 AM OLY
A. Power Snatch Clusters 1.1.1 x5; rest 20 sec btw
B. Deadlift 5,5,5 (lighter than usual)

Wod: In Teams of Two
20-1
Wall Balls #20/14
*5 Burpees after each set.

Works like “you go I go”. Partner 1 does 20 set, partner 2 does 19.

Strength: 15 Min
Build to a Moderate Squat Clean

Wod: 4-min AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans*

Time extends 4 minutes each time a round is completed.
* Reps decrease. Load increases.

Strength: 15-20 Min
Snatch Practice

Wod: EMOM x20
Odd: 30 Sec Row @ 90%
Even: 5 Snatches (choose weight)

Strength: 20 Min
3 Deadlifts + 2 Power Cleans + 1 Hang Power Clean x5

Wod: 4 Rounds
400m Run
20 Med Ball Cleans #20/14
20 Box Jumps 24”/20”

Strength: 20 Min
1 Push Jerk + 3 Split Jerks x5

Wod: 30-20-10
Shoulder to Overhead #135/95
Toes to Bar

Strength: 25 Min
Front Squat 7-5-3-5-7

Wod: 7 Rounds
7 Power Cleans
7 Front Squats
*7 Burpees Every Time Bar Drops

rx #135/95
rx+ #155/105

Strength: 9 AM OLY
A. Hang Power Clean + Power Clean: Build to a Max
B. Behind the Neck Split Jerk; 5 Heavy Singles

Wod: In Teams of Two
8 Min AMRAP
400m Run
100 Double Unders
Rest 1 Min
8 Min AMRAP
500m Row
20 Toes to Bar
Rest 1 Min
8 Min AMRAP
30 Kb Swings #53/35
60 Sit Ups

Wod: 20 Min AMRAP
25’ Overhead Lunge #95/65
8 Bar Facing Burpees
25’ Overhead Lunge #95/65
8 Chest to Bar Pull Ups