WOD 2 Rounds of; 12 OHS 95/135 (no more than 70% max snatch) 12 Burpees 9 Power Snatch (same weight) 9 Burpee BJ 20/24 6 Squat Snatch (same weight) 6 Burpee C2B pull-ups SWOD 4 sets of 7 reps back squat all at same weight (should be approx. 65% max)

WOD 15 minute AMRAP 6 HSPU 12 KB swings 55/70 200 m run (will stay inside if weather is bad) SKILL WORK 10 rounds of max chest to bar pull ups w/ 1 minute rest b/n rounds

WOD 6 minute AMRAP 6 OHS 95/135 (use no more than 75% of your max OHS) 9 lateral jumping over bar burpees 12 T2B Snatch ladder men & women both start at 70% of your max snatch *add 5 lbs every minute until you fail, you can have as many attempts as yo... Continue Reading

1.    Metcon – Teams of 2 A. 50 Clean and Jerks, 135/95 B. 1 mile run A. 60 Dead hang Pullups B. 1 mile Run A. 50 HSPU B. 100 Burpees

1.  Metcon 20 Power Snatches, 115/80 800m Run 20 Power Snatches, 115/80 2.  Skills Max Double unders in 2 minutes rest 2 minutes Max Double unders in 2 minutes