Strength: 1. Snatch Technique A. 3×3 Snatch Balance, light B. 3×3 Tall Snatch, light 2. Snatch 5×3 Hang Squat Snatch at 65%   WOD: 42 Cal Row 21 Squat Snatch, 95/65 30

Strength: Front Squat 3 reps at 75% 1 rep at 80% 3 reps at 75% 1 rep at 85% 3 reps at 75% 1 rep at 90% Rest 2 mins b/w sets WOD:

No Barbell Basic Class 9AM Partner WOD: 5 minutes of rowing 5 minutes of push presses 115/80 There is no rest between exercise Score is calories rowed and reps

Workout: “11.4” AMRAP 10: 60 Bar Facing Burpees 30 OHS 120/90 10 Ring Muscle ups Scaling options: Reduce burpees if needed only, scale weight as needed. No scaling option for muscle ups. Look

Skill: MU progression   Workout: “Cindy” AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air squats Scaling options: 5 ring rows, keep push-ups as strict as possible!!!

Strength: 3×3 Back Squat 80-85-90% 3×3 Front Squats 80-85-90% Rest 2 minute bt sets Workout: In a 5:00 window: 60 WBS 20# (Men) 50 WBS 14# (Women) Row max cals with remaining time

Strength: EMOM 8: 1 power snatch+1 Hang squat snatch+1 OHS 65% snatch max   Workout: 3 RFT: 500 m row 100 DUs 2 rope climbs Scaling options: 200 singles, 10 strict PU instead

Skill: EMOM 10: Even-:15 PU hold (chin above bar) Odd-2 wall walks Scaling options: do 5 strict PU in place of PU hold (use bands if needed); :30 HS hold instead of wall

*8AM Barbell Basic Class* Clean & Jerk   *9AM Partner WOD:   Mystery WOD… Coach Logan knows

Workout: “11.2” AMRAP 15: 9 DL 155/105 12 push-ups 15 BJ 24/20   Strength: Build to a heavy set of 5 on push press.   Scaled: 115/80, keep PU as strict as possible,