Warm up
10 cal row
3 rounds
5 snatch balances
5 snatch pulls
5 snatch deadlifts
Strength
Power snatch-Heavy 4
Conditioning A B A
A-complete for time
3 mnute cap
5-1
Push press
Strict toes 2 bar
B-EMOM4
2 power snatches
Accessory
3x5 front squat
3x4 snatch grip row
3x3 snatch Deadlifts
Oly WOD
EMOM5
2 squat snatches
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
