Warm up is a 5 minute bike or row. Meet at the board by 7 after
Review of movements will the rest of the warm up
With a PVC or empty bar do the following EMOM
0-2 Minute 10 Strict Presses
2-3 miuntes 10 power position snatches
3-4 minutes 10 Hang snatches (full or try to ad an overhead squat
4-5 Minutes 10 Snatches from the shin (ground)

Strength- Three weeks into a strength cycle you should have a good idea of your max lift. Today’s lift is STRICT PRESS.
FIRST- Take 90 percent of your one rep max, write it down… that it is the number you are basing the below percentages on. It should be the same number as the last two week (unless you made some minor adjustments)
Do two sets of up empty bar warm ups, or a very light weight
THEN
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Then as many reps as possible at 95%

Wod- 16 Minute EMOM
Even Minutes- 5 Full snatches or 7 power snatches (135/95)
Odd Minutes-30 Double unders or 60 singles