STRENGTH

Front Squat

3 at 82%
1 at 88%
3 at 82%
1 at 90%
3 at 82%
1 at 93%

WOD

For Time

27-21-15

Back Squat 165/110
HSPU

STRENGTH

SQUAT SNATCH

1×3 @ 60%
1×3 @ 70%
3×3 @ 75%

WOD

EMOM x 21

Minute 1 – 15/12 calorie row
Minute 2 – 10 Overhead Squats 135/95
Minute 3 – 15 Burpees

STRENGTH

4×1  2 strict press + 3 push press (60% of Clean and Jerk)

WOD – Open WOD 12.2

[AMRAP] – As Many REPS As Possible in 10 minutes:

–  30 Snatches  @ 75 lbs / 45 lbs  ( M / W )
–  30 Snatches  @ 135 lbs / 75 lbs
–  30 Snatches  @ 165 lbs / 100 lbs
–  As many reps as possible of Snatches  @ 210 lbs / 120 lbs

Masters:

–  30 Snatches  @ 45 lbs / 35 lbs  ( M / W )
–  30 Snatches  @ 75 lbs / 55 lbs
–  30 Snatches  @ 100 lbs / 75 lbs
–  As many reps as possible of Snatches  @ 120 lbs / 95 lbs

WOD

For Time

800 meter run/1000 meter row
25 deadlifts
25 box jumps

600 meter run/750 meter row
20 deadlifts
20 box jumps

400 meter run/500 meter run
15 deadlifts
15 box jumps

200 meter run/350 meter run
10 deadlifts
10 box jumps

RX 225/155