STRENGTH/SKILL

MOBILITY

Pull ups – 3×10-12 (Pull Ups, CTB or Muscle Ups)

WOD

Rounds of 27-21-15-9 reps of:

–  Row for calories (ie, 27, 21, 15 or 9 calories)
–  Thrusters  @ 95 lbs / 65 lbs

Scaled  @ 65 lbs / 45 lbs

STRENGTH

7×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.

Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

WOD

AMRAP 7 min of:

10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees

STRENGTH

Front Squat 3×5

OPEN WOD 13.4

[AMRAP] – As Many REPS As Possible in 7 Minutes of:

–  3 Clean & Jerks  @ 135 lbs / 95 lbs  ( M / W )
–  3 Toes-to-Bar

–  6 Clean & Jerks  @ 135 lbs / 95 lbs  ( M / W )
–  6 Toes-to-Bar

–  9 Clean & Jerks  @ 135 lbs / 95 lbs  ( M / W )
–  9 Toes-to-Bar

Continue by adding 3 reps to each movement for each round until time expires.

Scale  @ 115 lbs / 65 lbs

Team WOD Saturday

3 Person Teams

For Time:

100 Deadlifts 135/95

80 Hang Power Cleans 135/95

60 Front Squat 135/95

40 Jerks 135/95

20 Thrusters 135/95

* Every minute on the minute 5 burpees.

STRENGTH – STRICT PRESS

EMOM – 10 minutes X 3 reps per minute

WOD

15 AMRAP

5 Power Cleans 155/105
10 Box Jumps
15 Wall Balls 20/14