Daily Workout

WOD 5 rounds 6 Power Cleans 135/95# 9 Push-ups 12 T2B then… Row for cals 8 sets - 1min on 1min off

Strength 3 Position Snatch (hang from power position – hang from just above knee – floor) 7 sets WOD 4 Rounds 12 Alt Front Rack Lunges 115/75 8 Burpees Over Bar

Strength Front Squat 3 sets of 10 reps WOD 15 min EMOM 1st: ME Box Jumps 24/20 2nd: ME Sit-ups 3rd: ME Pull ups

Strength Bent Over Row 5 sets of 5 reps WOD 3 Rounds 400m Run 15 Power Snatch 115/75

Strength Weighted Dips 5 sets of ME WOD 12 min AMRAP 5 Hang Power Cleans 185/115 15 Wall Balls

Strength Deadlifts 5 sets of 2 reps WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Burpee Chest to Bar Pull Up KB Clean 53/35

Strength Snatch Balance 3 sets of 3 reps, 2 sets of 2 reps, 3 sets of 1 rep WOD 15 min AMRAP 10 Hang Snatches 75/55 30 Double-Unders 20 Push Press 75/55 30 Double-Unders

Strength Back Squat 5 sets of 2 reps WOD 8oom Run 25 Toes to Bar 25 Kettlebell Swings 53/35 400m Run 20 T2B 20 KB Swings 200m Run 15 T2B 15 KB Swings

Strength "Lynne" 5 Rounds for Max Reps Bench Press (BW) Pull-Ups WOD Sprints 8 sets of 50m

Strength Clean 5 sets of 5 reps (Touch and Go) WOD For time: 30 Power Cleans 135/95 15 Box Jumps 24/20″ Rest 1:00 20 Power Cleans 135/95 15 Box Jumps 24/20″ Rest 1:00 10 Power Cleans 135/95 15 Box Jumps 24/20″

Workout 16.5 21-18-15-12-9-6-3: Thrusters Burpees M 95 lb.      F 65 lb.

Strength Snatch 1st Pulls 5 sets of 3 reps @ 110% WOD 12 min EMOM Odd: ME Dbl unders Even: 8 Power Snatches @ 65%