PRE: 3-2-1-1-1-1 Front Squats *Work up to a heavy single.

WOD: For time: 5 Rounds of:

-1 Power Clean (135/95)

-3 Hang Squat Clean

-2 Jerks

-1 Lap Sprint

*2 minute Rest*

Then, 5 Rounds of:

-1 Power Clean

-3 Hang Squat Clean

-2 Jerks

-1 Lap Sprint

POST: 4 Sets: 25 RB Plank Jacks, 10 Single Arm Russian KB Swings/arm (53/35)

PRE: On the Minute x 10: 30 DU (x2 Singles), 1 Squat Clean Thruster (155/105)

WOD: For Time:

-50 DB Walking Lunges (2x50/35)

-30 HSPU

-40 Front Rack Walking Lunges

-20 HSPU

-30 Overhead Walking Lunges

-10 HSPU

*15 minute time cap.

POST: 3 Sets: 25 x 4-Count Flutter Kicks, :30 Hollow Hold

PRE: Movement Standards

WOD: Partner Day! "The Lou" For time: 44 Rounds:

-4 Wallballs (20/14)

-4 Pull-ups

-4 Burpees

-4 DB Snatches (50/35)

*Partners alt. whole rounds and rest.

POST: Mobility