Strength:
Front Squat 
4x4

Wod:
5 Min AMRAP
S2O #185/125
5 Min AMRAP
Cal Bike
5 Min AMRAP
Wall Balls #20/14
(Rx+ #225/155)

Strength:
Hang Power Clean
3.3.3 x 3
-Rest 20 Sec-

Wod:
EMOM x 15
Min 1:
1:00 Row
Min 2:
30 Double Unders
15 KB Swings #53/35
Min 3:
5 Clean and Jerks #135/95

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
3 Rounds
30 Cal Row
30 Cal Bike
60 Walking Lunges #20/14
90 Double Unders

OLY:
Snatch *Pause at Knee
5x1
Clean *Pause at Knee
5x1

Wod:
In Teams of 2
AMRAP in 20 Min
30 Cal Row
10 Synchro Snatches #135/95
30 Cal Row
10 Synchro Hang Snatches #135/95
30 Cal Row
10 Synchro Overhead Squats #135/95

Wod:
19.5
For Time
33-27-21-15-9
Thruster #95/65
Chest to Bar Pull Up

Strength:
Strict Press
5x5

Wod:
30-20-10
Hang Power Clean #95/65
Push Press #95/65
Toes to Bar

Strength:
Build to a Max
Push Jerk + Split Jerk

Wod:
EMOM x21
Min 1
10 Cal Bike
5 BBxJ 24"/20"
Min 2
12 Cal Row
6 Burpees to Bar
Min 3
Rest

Strength:
Front Squat
2,2,2,1,1,1

Wod:
3 Rounds
27 Wall Balls #20/14
21 Pull Ups (Rx+ CTB)
15 S2O #155/105

Strength:
Power Clean
6x2
(Rest 20 Sec Btw Double)

Wod:
6 Rounds
10 Deadlifts #185/125
200m Run
40 Double Unders

Wod:
Open Gym
10am - 12pm

Cardio Burn:
"Rowing Nancy"
5 Rounds
500m Row
400m Run
15 OH Squats #95/65

OLY:
Power Snatch
3x3
Squat Snatch
3x1
Power Clean
3x3
Squat Clean
3x1

Wod:
In Teams of 2
10 Rounds
5 Thrusters #135/95
10 Pull Ups
15 Burpees
200m Run

Rx+ 5 BMU

*Partners Alt Rounds

Strength:
10 Min Snatch Practice
Focus on Touch and Go

Wod:
For Total Time
3 Rounds
10 Power Snatches #95/65
12 Bar Facing Burpees
-Rest 3 Min-
3 Rounds
10 Bar Muscle Ups
12 Bar Facing Burpees

Scaled:
3 Rounds
10 Power Snatches #65/45
12 Bar Facing Burpees
-Rest 3 min-
3 Rounds
10 Chin Over Pull Ups
12 Bar Facing Burpees

Strength:
Hang Power Snatch
3 OTM x10

Wod:
10 Min AMRAP
24 Wall Balls #20/14
6-12-18-24...
Alt Db Snatches #50/35

Strength:
Bench Press
5x5

Wod:
1k Row
25 Toes to Bar
50 Box Jump Overs 24"/20”
25 Toes to Bar
2.5k Bike

Strength:
Squat Clean
1 OTM Until Failure
*Start at 70% and add #10 per min

Wod:
For Time
5-10-15
Squat Clean #135/95
10-20-30
Bar Facing Burpee
45 Double Unders

Rx+ #165/115

Open Week 4
Monday 11th
Strength:
Split Jerk
5x1

Wod:
800m Run
-2 Rounds-
20 Pull Ups (Rx+ CTB)
20 Jerks #135/95
800m Run
-2 Rounds-
10 Pull Ups (Rx+ CTB)
10 Jerks #135/95

Wod:
Open Gym
10am - 12pm 

Cardio Burn:
For Time
100 Cal Bike
50 Snatches #95/65
100 Cal Row
50 Clean and Jerks #95/65

OLY:
A. 3 Sets
Snatch + OHS + Snatch
B. 3 Sets
Clean & Jerk + Jerk + Clean & Jerk

Wod:
*In Teams of 2
For Time
100 Burpees to Target 
150 Toes to Bar 
200 Wall Balls #20/14

Strength:
3 Sets
Single Arm Db Strict Press
8-10 reps x3
+
HSPU Practice 5 Min

Wod:
“19.3”
10 Min AMRAP
200’ Oh Walking Lunge #50/35
50 Db Step Ups 24”'/20”
50 Strict HSPU
200’ Hs Walk

Strength:
Bench Press 
5x2

Wod:
EMOM x 20
Min 1:
10 Cal Bike
Min 2:
15 Burpees
Min 3:
20 Cal Row
Min 4:
Rest