Warm Up
3 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
>2 Footed Bounds

Snatch Complex x 3
Jerk 5×5

WOD
30 Snatch 45/65

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Stretch at your station for 20 Minutes

Free lift after that
NO HEAVY LIFTING

Warm Up
2 Rounds
7 OHS
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×10

WOD-Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups

Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge with a Twist

Mats
Ladders

Depth Jumps 10

WOD
Sprint
40 Meter Sprint
on the Minute
every Minute
for 20 Minutes

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull ups

Split Jerk 5×5
DeadLift 3×10

WOD- Grace
30 Clean and Jerks
65/115

Warm Up

Free lift

Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD-Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB

Plank 3x30Sec

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Bench Press 3×10

WOD– Free lift
No Heavy Lifting

Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders

WOD
Death by Burpees
5 Minutes Max Reps Burpees

Warm Up
1200m Run

Thruster 3×10
Back Squat 5×5

WOD
21-15-9
Cleans 65/95
Push Ups