Strength: Jerk 2×4 @ 70% 2X3 @ 75% Rest 2:30 bt sets Hang Squat Clean 5×2 @ 75% Rest 2 min bt sets Metcon: 3 Rounds: 10 Clean and Jerks (135/95) 400

  1.Snatch Primer 5 Sets: (Light Loads) Pausing Snatch Deadlift (At Knees) Hang Snatch High Pull Hang Muscle Snatch Power Snatch   2. Power Snatch On the 1:30 x 5: Hang Power Snatch

  Metcon: AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Metcon: AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4 Burpee Box

  “Jerry” For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run “Jerry” is a Hero WOD that honors Sgt. Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during

  Strength: 2-Position Clean (floor, above knee) and Jerk 3X3 @65% 2X2 @70% 3 minutes rest bt sets Clean High Pulls 3X3 @90% Rest 2 minutes bt sets Strict Press 3X3 @ 70%

8am Skills Class Rig work 9am Partner WOD “Mixed Ball” Teams of 3 For Time (25 Minute Cap): 400 Meter Med Ball Run 100 Deadlifts (155/105) 400 Meter Run 80 Hang Power Cleans

  Strength: Overhead Squat Build to a Heavy Double Metcon: “TKO” For Time: 35/25 Calorie Bike 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches (115/80)

  “Half and Half” Teams of 2 8 Rounds:  400 Meter Row 200 Meter plate Run (45/25) In this partner workout, athletes will complete four rounds each, switching after full rounds are completed.

Skill: 2 minutes DU’s Rest 1 minute 2 Minutes DU’s Metcon: ”Spin Doctor”  AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) SC: 60 singles, 14/10, 35/26