A. Squat, 6×2

B. Push press, 4×4

C. Bent over row, 3×5

D. Core work, coaches choice

A. Deadlift – work up to heavy single

B. 21-15-9 reps, for time

Wall ball

Burpee

HSPU

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A. Snatch High Pull, 3×5

B. Snatch, 3×3

C. 4 rounds for time

15 V Ups

15 KB Squats (arms extended straight out)

15 KBS

A. Front squat, 3×5

B. 21-15-9 reps, NOT FOR TIME

OHS

Burpee (perfect push up, jump and touch pull up bar)

CTB Pull up

* There will be no running clock for this workout. Go at 80% intensity and focus on achieving full (not parallel) depth and perfect positioning on all movements. Burpees should be done “strict”, with chest touching the floor and thighs staying off the floor. Feet must jump back and up at the same time. No bands will be used for pull ups, if you don’t have them, do ring rows and pull your chest all the way through the rings.

C. Cash out

Tabata hollow rocks/plank

* Alternate between the two exercises. 4 rounds each.

Make Up WOD

Olympic Weightlifting – Clean