• Dynamic Warm Up

Strength:

4 Sets: (EMOM)

• High Hang Snatch + Snatch (Warm Up to WOD Weight)

Skill:

• 20 Deadlift
• 15 Front Squat
• 15 Overhead Squat

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

• 7 Pull Up
• 5 Bench Press

*Partners Alternate Rounds

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets: (EMOM)

• High Hang Snatch + Snatch (Warm Up to WOD Weight)

Skill:

• 20 Deadlift 245/165
• 20 Front Squat 155/105
• 20 Squat Snatch 115/80

*Use 1 Bar

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

• 7 Pull Up
• 5 Bench Press (Choose wt.)

*Partners Alternate Rounds

• Dynamic Warm Up

Strength:

A) 4 Sets: (Every 2 Minutes)

• Front Squat x 3 @70% of 1 RM

*Goal to increase at least 5-10# each week.

Perform After WOD

B) 4 Sets: (EMOM)

• Power Clean x 3 @70% of 1RM Clean & Jerk

*Goal to increase at least 5-10# each week.

C) 3 Sets

• Single Arm DB Row x 10 ea.
• Wt. Dip x 6-8
• Wt. Ring Push Up x 8-10

Skill:

• 20 Deadlift 275/185
• 20 Front Squat 185/125
• 20 Squat Snatch 135/95

Rest 4 Minutes

B) With a Partner AMRAP in 9 Minutes

• 7 Pull Up
• 5 Bench Press (choose wt.)

*Partners Alternate Rounds

• Mobility