WOD

Snatch: Practice and form 4 rounds SPRINT 4 snatch (94/65) 8 High pulls 4 snatch

10-1 DB lunges DB push press DB step ups

Strength 5×10 push ups & 5×10 pullups 67 Wall balls 57 DUs 37 Power Cleans (95/135) 17 Toes 2 bar 7 Front Squats (95/135)

Complex: one rep max EMOM: 10mins one complex max burpees until :45

Recovery 1mile run abs 1mile run

Bradshaw

Clean & Jerk 4×2 6 rounds 15 slam balls 10 bx jumps

4 rounds 400m run 6 complexes (hang clean lung and lung with bar)