STRENGTH

Power Snatch

2 @ 60%
2 @ 65%
2 @ 70%

Snatch Pull

3×3 @ 80%

WOD

{RFT] – 1 Round For Time of:

–  Row 1,000 meters
–  50 Thruster  @ 45/35 lbs
–  30 Pull-ups

For Time

30 Bench Press (135/95)
20 Bench Press (155/105)
10 Bench Press (185/105)

Rest 3:00

30 Front Squat (135/95)
20 Front Squat (155/105)
10 Front Squat (185/105)

Rest 3:00

30 Deads (185/135)
20 Deads (225/155)
10 Deads (275/185)

STRENGTH

Front Squat 1 REP

WOD

EMOM x 20

ODD – 15/12 Calorie Row
EVEn – 20 AB Mat Sit Ups

Run Conditioning

2 rounds

4×200 meters with a :20 second rest after each sprint.

1 minute rest after each round

WOD

[AMRAP] – As Many REPS As Possible in 15 minutes:

–  9 Deadlifts  @  155 lbs / 100 lbs  ( M / W )
–  12 Push-ups
–  15 Box-jumps  @  24″ / 20″

Masters (age 55 and over):

–  9 Deadlifts  @  145 lbs / 90 lbs  ( M / W )
–  12 Push-ups
–  15 Box-jumps  @  20″ / 20″