WOD

4 Sets: Week 4 of 6 6 Bench Press 6 Inverted Barbell Rows + Max Hold on Final Rep Then….. For Time 50 Box Jumps 50 Plate Ground to Overhead 50 Walking Lunge Steps 50 Plate Pushups 50 Double Unders 50 Burpees to Plate 25 Min Cap

Power Clean Week 1 of 3 5 Sets 3 Touch-and-Go Power Cleans @ 50–55% Then….. 3 Sets 2 Clean Pulls @ 90–100% Then… Every 2:00 x 5 Rounds 5 Hang Power Cleans 5 Front Squats 10/8 Cal Bike

30 Min AMRAP 400m Run 12 Russian Kettlebell Swings 12 Dumbbell Bench Press 12V-Ups 6 Strict Chin-Ups

Split Jerk Then.. For Time 5 Rounds 10 Thrusters 16 Alt Db Snatch 8 Burpee Pull-Ups

For Time 10 Rounds 3 Power Snatches 6 Hand-Release Push-Ups 30 Double Unders Work 2:15 / Rest :45 x 3 Sets Then… Every 1:30 x 8 Sets 7 Deadlifts 70% 7 Strict Pull-Ups* • Strict Pull-Ups: Weighted if possible / Banded if necessary

4 Sets: Box Squat: x 6 reps @ 65–70% of 1RM Back Squat Superset with: Monster Band Lateral Walks x 10–12 each direction Rest 90 Seconds between sets — As the reps decrease, begin increasing the load. Then… For Time 400m Run 20 Burpee Box Overs 30/22 Calorie Bike 20 Burpee Box Overs

4 Sets: Week 3 of 6 8 Bench Press 10 Inverted barbell row (Underhand, feet elevated) Then… 3 Rounds 10 Wall Balls 10 Pull Ups 5 Hang Squat Cleans 10 Pull Ups 10 Wall Balls Rest 1min between rds

20:00 AMRAP 50/40 Calorie Row 35 Deadlifts 20 Handstand Push-Ups

2 Rounds

Week 1 of 3 (Snatches) 5 Sets 3 Power Snatches @ 50-55% *complete these as touch and go Then… 3 Sets 2 Snatch Pulls @ 90–100% Then… For Time: 21-15-9 Reps Of: Alternating Dumbbell Snatches 50/35 Burpee Box Jumps