WOD

AMRAP in 20
15 Cal Row
15 Burpees
200m Sandbag Run

Test Friday and/ or Sunday Snatch, C&J and Front Squat

Hang Snatch
4 x 1

Snatch
4 x 1

AMRAP in 9 min:
30 Double-Unders
6 Power Snatches

Test C&J, Snatch and Front Squat on Friday and / or Sunday

Clean and Jerk
9 x 1

TABATA Intervals:
Rowing
Air Squat
Muscle Ups

AMRAP in 5
5 Double KB Thruster
5 Double KB Cleans
5 Double KB Swings
5 HR Push Ups

Rest

AMRAP in 4
4 Double KB Thruster
4 Double KB Cleans
4 Double KB Swings
4 HR Push Ups

Rest

AMRAP in 3
3 Double KB Thruster
3 Double KB Cleans
3 Double KB Swings
3 HR Push Ups

Rest

AMRAP in 2
Single Arm KB Swings

Push Jerk
12 x 1

3 Rounds
500m Row
15 Burpees Box Jumps Overs
Rest

4 x
Manual Resistance Pull Up
10 GHD Sit Ups

8 Rounds
6 HSPU
30 DUs
Rest
6 DB H.P. Cleans
6 DB Front Squats
Rest

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Rounds
3 Lengths Sled Drag
16 DB Weighted Lateral Lunge

3 Rounds

300m Run
3 Rope Climbs (wear long socks)

rest

250m Row
12 D-Ball Squats

rest

20 Wall Balls
12 Toes 2 Bar

rest

Socks

2 Hang Power Clean + 1 Jerk

3 Rounds
200m Farmers Carry
20 Cal Bike
10 Ring Dips

Run Club
(lift with 6:15 class, then run without Suz)
6 x 400m
2 min rest

Overhead Squat

AMRAP in 7 min
10 Box Jumps
15 R KB Swings