Group Class:
Snatch: 25 min.
-Establish a 1 RM

155 lbs

Strength: Back Squat

1x3@60%
1x3@70%
3x8@75%

225

225

225,225,235x4

Complex: 15 min

2 sec pause in each position...

1 high hang squat clean
1 hang squat clean
1 squat clean from mid shin (weight off ground)
1 jerk

(max was 165lbs)


WOD: 15 min amrap

5 lateral burpees over bar
10 front squats @ 95/65
15 DU

(6 rounds RX)

Bench Press 

175x1 

Group Class

a. Push Press: 5x8@65%

75,95,95,95,95

b.  Agility ladder drills x 5 min
     25' suicides x 5 min
     Turkish Get Ups x 5 min


WOD: 10 min amrap

10 wall ball @ 20/14
8 lateral hops over to 45# plates side by side
4 wall walks

3 rounds + 10 wallballs

Complex: 15 min.

2 sec pause in each position
-1 high hang squat snatch
-1 low hang squat snatch
-1 squat snatch from mid shin (weight off of ground)

(95lb max)

Back Squat: 5x8@65%...1 min rest between sets

135,185,185,185,135

3x20 box jump (tng) 24/20 rest :45 sec between sets

WOD: 7 min.

3 x push jerk @ 185/135 (135)
6 x TTB
100 meter sprint


2 rounds + 9 reps

Strength: 15 min
10 x Pullups (CTB, Butterfly)
20 x GHD Situps
ME x HSPU (Deficit)
Rest 2:00 min.

Sprints: 5 sets of
200 meter sprint
2:00 rest


WOD: Task Priority FGB
3 Rds.
20 Wallballs @ 20/14 to a 10' target Scaled to 14
20 Kettlebell Sumodeadlift highpull @ 70/53 Scaled to  53
20 Box Jumps @ 24/20
20 Barbell Shoulder to Overhead @ 95/65 Scaled to 75lbs
10 Calorie Row
:30 second rest

26 Minutes