WOD

15 minutes to establish a 3RM Hang Power Snatch Conditioning 30-20-10 of: Front squat 75/55 KB Snatch 55/35

Skill: Heaving snatch balance WOD: 30 Second Barbell Hold on Back 165/115 7 Back Squats 30 Second Barbell Hold on Back 12 Chest to bar... Read More

Power clean + Push Jerk 4 Rounds for time: 20 Wall ball shots 10 Toes to bar 10 Games push ups

Skill: Hollow position on bar WOD: 12 minute AMRAP 10 KB clean & jerk (left) 24/16kg 15 KB swings 24/16kg 10 KB clean & jerk... Read More

Hang power snatch 3 rep UB max 3 Rounds: Run 800m Rest 2 minutes

Hollow/Arch Skill work 3 rounds for time of: 50 Double-Unders 20 Steps OH Lunges in place (75/55) 25 Burpees

Front squat x5 4 Rounds for reps Row 400m (all out) Max rep pull ups Rest 1 minute

“Filthy 50″ For time: 50 Box jumps 50 Jumping pull ups 50 KB swings 50 Walking lunges 50 Knees to elbows 50 Push press 50... Read More

Open skill For time and reps: Run 800m 5 minutes max handstand push ups Run 800m

Max Clean 3 Rounds for time: 20 Pull ups 8 Hang power snatch (115/85)