WOD

                Strength:   Hang Snatch  12 minutes to a max for day Work 800 m run 150 reps of wall ball at 14 / 20 lb 800 m run

            Gymnastics: 3 x 20 Hollow Hold Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) *next week add 5 pounds and repeat Work: “Nicole” 20min AMRAP: 400m Run Max Rep Pull-Ups *Note the pull ups compl

              Strength: Clean and Jerk: 12 minutes to a max for the day Work: 3 Minute Intervals: Min-0: 400m Run Min-3: 400m Run Min-6: 400m Run Min-9: WOD-A: 21-15-9 Hang-Power-Clean 30-20-10  Wall-Ball 50-50-50 Double-Under M=135/20 W=95/14 Access

                      Strength: Front-Squat, 5×3 ( Heavy 90% or Greater) Pull-Ups, 5-5-5-5-5 20 Rep Back Squat  ( make-up) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat

                  Strength: Split-Jerk, 3-3-3-3-3 WOD: 3 Rounds for Time 400m Run 15 Push Jerks 135/95# (If you break on the push jerks, run 200m) Accessory: 4x 10 Set-ups Kettlebell

              Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work: For Time 800m Run 100 Squats 100 H2H Swings 24/16kg 100 T2b 800m Run Accessory: 4x 10 Plank Reach

                Strength: Power-Clean, 1-1-1-1-1-1-1  (Heavy) Immediately followed by Max Effort Dips  (Advanced athletes use rings) Work: AMRAP 15 10 Burpee Box Jump Overs 24/20″ 40′ Lunge 30 Abmat Sit-Ups 40′ Lunge

              Strength: ( make -up ) 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat Work 5 Rounds: AMRAP 2:00 5 Thrusters 135/95 20 Mountain Climbers Rest 1:00 Accessory: 3x

              Strength: Overhead Squat   ( skill work ) Work 1) Snatch: 20 minutes to a max for the day 2) Clean and Jerk: 20 minutes to a max for the day B 3) Front squat: 20 minutes to a max single for the day