STRENGTH

3 rep – FRONT SQUAT (HEAVY)

WOD

EMOMx12

4 rounds of:
Min 1: 7 Front Squats, 205/135
Min 2: 50 Double Unders
Min 3: 7 C2B Pull ups

* scale accordingly

Strength

SNATCH – build to a 1 rep from the knees

WOD

For Time

21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

* scale accordingly

TEAM WOD SATURDAY

TEAMS of 3 Complete the following for time:

100 Calorie Row
100 Deadlifts, 155/105
80 Calorie Row
80 Hang Power Cleans, 155/105
60 Calorie Row
60 Front Squats, 155/105
40 Calorie Row
40 Push Jerks, 155/105
20 Calorie Row
20 Clusters, 155/105

Strength/Skill

50′ OH Walking Lunge, 45/25
20 Plate Sit Ups 25/15
50′ Front Rack Walking Lunge, 45/25
20 Plate Sit Ups 25/15
50′ Back Rack Walking Lunge, 45/25
20 Plate Sit Ups 25/15

WOD

25-20-15-10-5 Burpee Box Jump Overs, 24/20

5-4-3-2-1 Rope Climbs, 15′ (vary if needed – Strict pull ups or add weight to strict pull ups)