Strength
Snatch- from the hang (knees) Catch in the squat if you can. add a squat if you cant
sets of 3
3,3,3,3,3

Strength 2
Bench
5,5,3,3,3

Wod

Randy
75 snatches for time

Strength-Deadlifts
5,5,,3,3,3
Last three sets are 70 80 90 percent

Wod-
5 rounds
5 Deadlifts 315/225
Run 400
2/1 rope climbs

Core work-
Max plank hold

Strength-
push jerks from rack
3,3,3,3,3

Wod

3 Rounds
10 Thrusters 155/105lbs
10 Box Jump Overs 30/24″
10 Muscle Ups

Core work-
Wall Ball Sit ups 20
2 minute plank. 5 minute plank for Aaron Leech
Wall ball sit ups 20

Go over wall

Strength- Power Clean, sets of 2- you can reset between reps
Work up to a 2 rep max

Wod
5 Rounds for time
8 power cleans 185/135
20 Foot handstand walk (sub BEAR CRAWLS- 1 room length or 3 wall walks, or 10 feet of lateral handstand walks against a wall)

Core work 25 situps, 2  minutes plank 25 sit ups

Strength-Back squat
5,5,3,3,3+

60%,,65%.70%,80%.%90

Wod-
80 Alternating Pistols – Sub 150 airs squat
60/40 Calorie bike
40 Handstand Push Ups (sub 60 push ups)