Workout 17.1 (do this wod before you do any strength work) – 20 minute time cap

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Warm up
4 rounds
5 pull ups (weighted)
10 push ups
15 squats

Strength
Deadlift
5,5,5,5,5 We are not looking for broken backs.. this is about form. Go a little lighter

Wod

14 minute AMRAP

• 9 chest-to-bar pull-ups
• 10 power cleans, (135/95)
• 20 squats

Warm Up minute 6 minute emom- run 100m, 5 push ups

then 10-20 empty bar back squats with a 1 second pause at the bottom

Strength- Back squats
Heavy 3’s
(do two or three sets of 5 to build up to first weight of 3’s, you should be working above 85 percent) 3,3,3,3,3

WOD
14 Minutes
1000 meter row buy in
THEN Amrap of
10 wall balls
25 doubles
3 bar muscle ups (sub 5 pull ups, 5 chest to bar pull ups, or 7 ring rows)

Warm Up
800M sandbag run with a partner

Strength
Push Jerk
2,2,2,2,2,2
Go heavy!

Wod
6 Rounds
9 Shoulder to overhead 135/95
9 burpees over your bar
200M run with a wall ball

Warm up-
500M row
3 rounds
10 pull ups
10 push ups
-Grab a bar
work empty bar power postition squat clean

Strength
Sets of 2
Power position squat clean- work on speed under the bar
2,2,2,2,2,2

Wod

20 min AMRAP

• 400m Run
• 10 Squat Cleans (135/95)
• 10 T2B