Strength:
9 AM OLY
A. Clean Pull to Hold
2x2
B. Clean Shrug
2x2
C. Squat Clean
2x2

Wod:
In Teams of 2
20 Min AMRAP
Clean & Jerk #135/95
*Every 4:00
10 Pull Ups
10 Burpees

Strength:
Build to a Tough
Snatch
Wod:
0-5 Min
5 Power Snatches #135/95
5 OHS #135/95
5-10 Min
800m Run
10-15
5 Power Snatches #95/65
5 OHS #95/65

Strength:
EMOM x 10
1 Strict Press

Wod:
5 Rounds
18/12 Cal Row
9 S2O #155/105
18/12 Cal Row
-Rest 1:1-

Strength:
Front Squat
5x3
*First Rep 5 Sec Decent

Wod:
For Time:
60 Toes to Bar
120 Wall Balls #20/14
60 Hang Power Cleans #115/75

Strength:
4 Sets
2 Bench Press
*2 Sec Pause Each Rep

Wod:
4 Rounds
200m Run
20 Burpees
200m Run
40 Double Unders

Strength:
5 Sets
1 Power Clean
+
2 Hang Power Cleans

Wod:
9-15-21-27
Deadlift #185/135
Box Jump Over 24"/20"
Pull Up

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. Build to Moderate Single
Muscle Snatch, Power Snatch, Squat Snatch
B. Build to Moderate Single
Muscle Clean, Power Clean, Squat Clean

Wod:
In Teams of 2
100 Burpees onto Plate
200 OH Lunges #45/25
3k Row
400 Double Unders

Strength:
Power Clean + Push Jerk
3x3

Wod:
EMOM x 6
6 Burpees Over Bar
Max Clean and Jerks #95/65
Rest 6 Min
EMOM x 6
6 Burpees Over Bar
Max Thrusters #95/65

Strength:
5 Rounds
10 Weighted Step Ups
10 Walking Lunges

Wod:
15 Min AMRAP
125 Double Unders
1 Min Hang
100’ Farmers Carry
Rx #100/70
Rx+ 140/100

Strength:
Strict Press
9, 6, 3, 6, 9

Wod:
15-12-9-6-3
Power Clean #165/115
Toes to Bar
Push Jerk #165/115
Bar Facing Burpee

Strength:
Pause Back Squat
5x5
*Pause for 5 Sec,
Subtract 1 Sec Each Rep

Wod:
EMOM x20
Min 1
18 Cal Row
Min 2
36 Air Squats
Min 3
18 Box Jump Overs 24”/20”
Min 4
Rest

Strength:
4 Sets
Max UB Power Snatches 
-Rest 2 Min- 
Men: #95/115/135/155
Women: #65/75/85/95

Wod:
2 Rounds
800m Run
40 Db Snatches #50/35
20 Chest to Bar
​​​​​​​(Rx+ 10 Bar MU)

Wod:
Open Gym
10am - 12pm

Strength:
9 AM OLY
A. 5x1
3 Position Snatch
B. 5x1
3 Position Clean
+Jerk

Wod:
In Teams of 3
20 Min AMRAP
Partner 1:
400m Run
Partner 2:
Max Burpee Pull Ups
Partner 3:
Max Cal Row

Strength:

Build to a Tough

Deadlift

Wod:
10 Rounds
15 Wall Balls #20/14
5 Deadlift #155/105

Strength:
EMOM x 12
3 OHS

Wod:
12 Min AMRAP:
800m Run
In Remaining Time
AMRAP
24 Double Unders
12 Power Snatches #95/65

Strength:
Bench Press
5x1

Wod:
25 Burpree Box Jumps 24"/20"
25 Toes to Bar
50 Burpees to Target
25 Toes to Bar
25 Bar Facing Burpees
25 Toes to Bar

Strength:
5 Rounds
250m Row
-Rest 60 Sec-

Wod:
EMOM x 20:
Min 1:
5 Hang Power Cleans #205/145
Min 2:
10 S2O #155/105

Strength:
Front Squat
5x5

Wod:
100 Double Unders
50 Kb Thrusters #53/35
50 Pull Ups
50 Kb Thrusters #53/35
100 Double Unders