PRE: 3x4 Snatch Deadlifts, 3x3 Power Snatch, 2x8 BTN Press

WOD: AMRAP 7: 3-6-9…

-Push Jerks (135/95)

-TTB (K2E)

POST: 3 RNFT: 8 RB Reverse flyes, 10 Banded good mornings, 12 Banded squats

PRE: Heavy Day

WOD: -Back Squat 3-3-3-3-3-3 *Hold in the bottom for 2 seconds on last rep,

- Hang Clean and Jerk *Build up to a 2 rep max

-3 Sets: -Max Muscle-ups (Pull-ups), -15 Bar Hip Thrusts

POST: 4x15 PVC straight arm lat pull downs

PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-500/425m Row/Ski

-100 Air Squats

-50 KB Hang Snatches (50/35)

-100 Box Jumps

-50 Clean & Jerks (115/85)

POST: 1 mi recovery bike