Weightlifting: Power Snatch 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Snatch Pull 75% 3 x 3 80% 2 x 2 WOD: Coach Q – 4 rounds for time 600 m Run 21 Pull Up 14 Hang dumbbell P. Clean (2 35/50)

Weightlifting: Overhead Squat (If unable to do overhead squat due to mobility substitue with front squat) 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM Front Squat 70% x 3 75% x 3 80% x 3 3RM *Record only 3RM WOD: AMRAP 15 Minutes 10 OH Squat 95/135 10 T2B 200M…

Weightlifting: Power Clean 4 x E2MOM 70% x 3 75% x 3 80% x 3 3RM *Only record 3RM Clean Pull 5 x E2MOM 75% 3 x 3 80% 2 x 2 WOD: 5 RFT 6 Hang Clean 95/135 8 S2OH 10 Wallball 14/20 *Hang clean is Athlete’s choice, either power or full

Weightlifting: Back Squat 4 x E2MOM 70% x 5 75% x 5 80% x 5 5RM for the day *Record only the 5RM Push Jerk 4 x E2MOM 60% x 3 65% x 3 70% x 3 3 RM *Use split jerk 1RM *Record only 3RM WOD: 10 x EMOM (For Time) Odd – 12…

Weightlifting: Power Snatch 3 x E2MOM 5 Power Snatch @ 75% Snatch Grip Push Press We will be working on our ability to punch the bar well in the snatch grip position from the back rack, and also get comfortable reracking the barbell in the back rack 5xE2MOM 3 Snatch Push Press + 2 Overhead…

Burgener Warm-up 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Skill Transfer Exercises: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Weightlifting: Snatch 6 x E2MOM…

Warm Up: Good Mornings 3 x EMOM 5 Good Mornings *start with barbell, make small jumps Weightlifting: Overhead Squat 3 x E2MOM 5 x Overhead Squat @ 75% Front Squat 3 x E2MOM 5 x Front Squat @ 70% *If unable to do overhead squat due to mobility substitue with front squat. WOD: 4 RFT…

Strength: Push Jerk 3xE2MOM 3 Push Jerk *use 65% of Split Jerk Split Jerk 3xE2MOM 3 Split Jerk *use 75% of Split Jerk WOD: 9 Minute AMRAP 1, 2, 3, 4, 5…. Rope Climb 5, 10, 15, 20, 30… Thruster RX – 95/65

Strength: Pendlay Row 5 x EMOM 5 Row’s, add weight if possible Back Squat 5 x E2MOM 5 Back Squats @ 75% WOD: 15 x EMOM 5 Push-ups 10 Sit-ups 15 Squats Complete all reps all within 1 min, scale reps if needed.