WODs

5 rounds for time: 25 Wallballs 9/7kg 30 pull-ups * 20 minute time-cap

Rest Day!

15 min AMRAP 9 Deadlifts 155/105# 12 OH lunges 45/25# plate 15 Box Jumps 60/45cm

For time: 21-15-9 DB Hang Squat Cleans 22.5/15kg HSPU

Olympic Lifting Focus: For QUALITY Work on establishing a 3RM Jerk. (All lifts from the floor, no

15 min EMOM 1 Squat Snatch @ 65-75% of 1RM Rest 5 minutes 15 min EMOM 1[…]

4 Rounds for time: 30 Push-ups 20 Push Press 95/65# 30 Sit-ups