WOD

Weightlifting:


Power Snatch: 50%x3reps(4sets)/60%x2reps(5sets)70%x2(3)75%x1(4)
Rack Jerks: 65%x2(4)/75%x2(3)/80%x2(5)
Front Squat: 75%x5(2)/80%x4(4)
Snatch Pulls: 100%(SN 1RM) 3Reps x3Sets/ Add: 2 Reps x4 Sets
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SWOD:


Farmers Walk AHAP x2
Stone 2 Shoulder-4(2/2)AHAP
Hammer Drills-15L/15R-Max Effort


x4 Rounds:
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WOD

Push Press-5
Double Under-30


AMRAP-12min Then; 2min Break, Add Weight For:


Front Squat-10
Push Up-20


AMRAP-10min:
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Finish: Evil Wheel-50 reps

WOD

Clean-1
Hang Clean-1
Front Squat-1


EMOM-10min: AHAP. 2min Break then;


Hook Grip Dead Lifts-10(same weight as above)Even)
Lateral Burpees-8(Odd)


EMOM-12min(Even /Odd)
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WOD

Partner WOD:


Wheelbarrow Walk-140ft(70ft/70ft)
2 KB Squat-7each(2x70#M/2x44#W)
Pull Ups-SM(Sub Max)


x8 Rounds: Each Person will have a score: Total number of Pull Ups and a Team Score( Total of the totals)
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WOD

Power Clean-3
Front Squat-3
Push Press/Jerk-3


EMOM-12min:(AHAP)


Power Clean-10(115#M/75#W)
Wall Ball-10(20#/14#/10ft/9ft


AMRAP-10min:
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WOD

Weightlifting:


Snatch-60%x3Reps(3Sets)/75%x4Reps(2Sets)/80%x2(4)/85%x1(3)
Hang Power Clean(Above Knee)-50%x3Reps(3Sets)65%x2 Reps(4sets)
Back Squats-80-85%x3Reps(8Sets)
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SWOD:


Ring Push Ups(Feet on Box)-20
Stone 2 Shoulder-4(2L/2R)AHAP
Sled Row-180ft(90ft/90ft)


x5 Rounds NFT: Cash Out: Evil Wheel-50
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WOD

DB Floor Press-Sub Max(High Rep)
Strict Chin Ups-10
Sled Push-140ft(70ft/70ft)
Hammer Drills-15L/15R


x5 Rounds NFT:
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