PRE: 5 Sets, Every 1:15 1 Power Snatch, 1 Hang Snatch, 1 OHS *Work up to a heavy complex.

WOD: For time: 5 Rounds:

-8 Power Cleans (115/85)

-10 Back Squats

-12 Toes-to-Bar

-50 DU (x2 Singles)

POST: 3 Rounds: 12 Alt. Reverse Lunges, 12 single-leg hip thrusts (6/side), 20 RB Lateral Walks (10/side), 1 x Seated Sled Pull

PRE: 3 Sets: 12 Band Resisted Dead Bugs (6/Side), 10 Tempo DB Squats, 8 Pausing Frog Bridges

WOD: AMRAP 18:

-12/10 Cal Row/Ski

-10 Box Jumps (24/20)

-12/10 Cal Row/Ski

-6 Burpee Pull-ups

-200m Run (4 Lap Run)

POST: 3 Rounds: 10 prone Y-T raises (5 each pattern), 12 alternating single-arm DB floor presses (light), 16 Leg Lifts to bar

PRE: Heavy Day

WOD: Part I: For Max Load in 12 minutes:

-2 Hang Cleans

-2 Front Squats

-2 Shoulder-to-Overheads

Part II: 3 Rounds:

-20 GHD Sit-ups

-25′ Handstand Walk (50' Bear Crawl)

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 15 RB Hamstring Curls