Training
Hang Power Snatch

WOD
Complete AMRAP in 12 Minutes:
10 x Kettlebell Swings (53/35)
100 Meter Sprint (50m down/50m back)
15 x Kettlebell Swings (53/35)
100 Meter Sprint (50m down/50m back)
20 x Kettlebell Swings (53/35)
100 Meter Sprint (50m down/50m back)

Continue Sequence: 25-30-etc…until time runs out.

Training:
Push Press

WOD:
For Time:
30 x Calorie Row
20 x Burpee Box Jumps (24/20)
30 x Abmat Sit-ups
20 x Dumbbell Thrusters (50/35)
30 x Hand-Release Push-ups
20 x Horizontal Ring Rows
30 x Calorie Row

Mobility
Hamstrings, Glutes, Quads

WOD
2 Rounds for Time:
500 Meter Run
50 x Hammer Swings
25 x Deadlifts (185/125)

Partner WOD
AMRAP in 16 Mins of:

A: Weighted Walking Lunges
B: 8 x Toes-to-Bar
8 x Pull-up
8 x Wall Ball (20/14)


4 Rounds of each (30 seconds on / 30 seconds rest)
Max Effort C2B Pull-ups
Max Effort Squat Jumps with Bar
Max Effort Handstand Push-ups

Record total reps for all rounds.

Training
Power Clean and Squat Clean Technique

WOD
3 x 3 Power Clean
Then,
3 x 2 Squat Clean

Conditioning
3 Rounds of Plank Holds
(45 Second Holds, 15 Second Rest)

Training
Dumbbell Hang Clean & Jerk

WOD
Complete AMRAP in 10 Minutes:
10 x Dumbbell Hang Clean & Jerk (50/35)
10 x Burpee over the Dumbbell

3 Rounds for Time:
200 Meter Farmers Carry (53/35)
20 x GHD Sit ups
10 x Bar Muscle up