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Strength

Snatch: 1 rep max

WOD

5-10-15-20-15-10-5: 
Unbroken sets of overhead squats 135/95 [75%]

*Complete all sets unbroken. Must put the bar down between sets. 10 burpee penalty for dropping the bar during a set. 

Post WOD

50 GHD sit ups

 

Strength 

Box back squat: 10 x 3 @ 65%

30 sec rest between sets 

Accessory

50 GHD sit ups
:90 second plank with weight

WOD

For time:
30 shoulder touches (modify on plyo box)
100 single arm KB swings 53/35 (50 each arm)
30 burpee box jumps 24/20

 

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees