Strength: Push Press 6xEMOM 2 x 3 @ 60% 2 x 3 @ 65% 2 x 3 @ 70% Front Squat 5xE2MOM 5 @ 70% WOD: 15 Minute AMRAP – Team of 2 100 Pullups 100 Pushups 100 Situps 100 Air squats

Weightlifting: Snatch 6xE2MOM 2 x 2 @ 60% 2 x 2 @ 65% 2 x 2 @ 70% Clean and Jerk 6xE2MOM 2 x 2 Clean + 1 Jerk @ 60% 2 x 2+1 @ 65% 2 x 2+1 @ 70% WOD: 10 Minute AMRAP 3 – 6 – 9 – 12 – 15 …..…

Weightlifting: Power clean + Push jerk Complex 5 x E2MOM 3 x 1 Power Clean +1 Push Jerk @ 75% 2 x 1+1 @ 80% WOD: 12 Minute AMRAP 3,6,9,12 …. increase by 3 each round Strict Pull Up Snatch 75/105 HSPU

Strength: Snatch Grip Push Press + Over Head Squat We will have different variations of this exercise of snatch grip push press + Over head Squat! 5 x E2MOM 3 Snatch +1 Overhead Squat @ 70% 3+1 @ 75% 3+1 @ 80% 2 x 3+1 85% Power Snatch 6 x E2MOM 3 @ 70% 3…

Weightlifting: Clean and Jerk 7 x E2MOM 3+1 @ 60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% 3 x 2+1 @ 80% *i.e. 3 cleans then 1 jerk = 3+1 Clean Pull 5xEMOM 3 x 2 @ 100% 2 x 2 @ 105% *use Clean and Jerk percentage WOD: OW Alan John Standard…

Weightlifting: Snatch 7 x E2MOM 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% 3 x 2@ 80% Snatch Pull 6 x EMOM 3 x 2 @ 100% 3 x 2 @ 105% *Use 1RM Max Snatch for pull WOD: 9 Minute EMOM 12 DBx1 Hang Power Clean (6R/6L) 10 Cal row…

Warm-up: Single leg deadlift 3×10 (5R/5L) each leg *use moderately heavy KB Strength: Back Squat 7 x E2MOM 3 @ 75% 4 x 3 @ 80% WOD (For time): 50 S2OH 50 Pistols 50 Ft Alt FR Lunge (must step forward) RX DBx2 35/50 RX+ KBx2 35/50 S2OH to front rack, not shoulder, OH lunge

Weightlifting: Power Snatch 2xE2MOM 1×2 @ 70% 1×2 @ 75% 4xEMOM 4×1 @ 80% Power Clean + Push Jerk Power clean + Push jerk Complex 5xE2MOM 2×1+1 @ 75% WOD: 10 Min AMRAP 25ft HS Walk 12 Pull Ups 15 DB OH Squat Scale HS Walk with Bear Crawl RX 35/50 RX+ C2b, 70/50

Warm Up: 7-10 Min: Squat Therapy https://breakingmuscle.com/learn/squat-therapy-4-drills-that-will-improve-your-squat Strength: Overhead Squat 6 x E2MOM 2×3 @ 70% 2×3 @ 75% 2×3 @ 80% WOD: 8 Rounds For Time 8 FR Lunges (Alternate each leg) 8 S2OH RX 95/75 RX+ 135/95