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Comp. Snatch: 4x2(+5) Clean and Jerk: 4x2(+5) WOD: "DT" 5 rounds for time 12 Deadlift 9 Hang power cleans 6 push jerk 155/105...

Deadlift: Snatch Grip: 3 sets 2/fail (+5) Chin-ups: 3 sets 2/fail WOD: 3 rounds 3 min AMRAP w/2 min rest between Front squats x 3 KB swings x 10 DU's x 20...

Snatch Balance: 3x3-5(same) Power Snatch(hang/above knee): 4x3(same) Flat DB press: 3 sets 2/fail (+5) WOD: "Fran" 21-15-9 Thrusters Pull-ups...

Cleans(hang/above knee) : 4x5(+5) Front squats: 2 sets 2/fail (+5) Good Mornings: 3 sets 2/fail (+5) WOD: 10 min AMRAP Power Clean x 3  Rx: 155/105 Lateral plyo skiers x 20 each leg Split squats w/DB x...

CG Bench: 3 sets 2/fail (+5) Push Press: 2 sets 2/fail (+5) Pull-ups: 3 sets WOD: EMOM x 15 minutes plyo push-ups x 10 ball slams x 15 ring rows x 10...

Muscle Snatch(power pos.) 3x3-5(same #) Snatch(hang/above knee) 4x5(same #) Back squats: 3 sets 2/fail (add weight or reps from last week) WOD: 6 rounds DB Hang power clean x 10 Dynamic step ups x 10...

Snatch: 4x2(+5-10) Clean and Jerk: 4x2(+5-10) WOD: 25 min AMRAP with a partner complete as many rounds of the following: Fran: 21-15-9 Thrusters/Pull-ups Rx: 95/65 Then: Diane: 21-15-9 Deadlift/Handstand push-ups Rx: 225/135    ...

Deadlift(Snatch grip): 3 sets 3/fail (+10) Chin-ups: 3 sets 3/fail WOD I :" Grace" 30 C&J for time 135/95 WOD II: "Sally" 135/85      ...

Snatch Balance: 3x3-5 (+5-10) Power Snatch: (Hang/Above knee): 4x3(+5) Flat DB press: 3 sets 3/fail(+) WOD: 5 Rounds 1 arm KB push press x 20 AHAP alt. as needed Rx: Ring Dips  for max reps,...

Clean (hang position/above knee): 4x5(+5) from last week Front squats: 2 sets 3/fail (+5-10) Good Mornings: 3 sets 3/fail (+5) WOD: 20-15-10 Thrusters 135/85 Ball Slams 40/20 Box Jumps 24/20    ...