WOD Log

Strength

Snatch Complex

2 Hang Power + 2 Floating Squat + 1 Touch and go squat

WOD

10 Clean and Jerks

5 Rounds of Cindy

100m run

10 Clean and Jerks

4 Rounds of Cindy

200m run

10 Clean and Jerks

3 Rounds of Cindy

400m run

Skill

Strict HSPU’s

8-8-8-8-8

Scaled as needed

WOD

5RFT

6 Hang Power Cleans

7 Push Jerks

15 Sit-ups

Cashout- Tricep push downs

Strength

Back Squats

5-5-5-5-5

WOD

18-15-12-9-6

DB OH Walking lunges (50/35)

C2B pull-ups

RX+ Plus = 9-8-6-5-3

Bar MU’s

Strength

Bench Press

8-8-5-5-3-3-3

Partner WOD

Alternate movements

18min AMRAP

15/12 Row Calories

12 DB Snatches (50/35)/ 5 Burpees

35 DU’s

Scale- no rower= run 200-400m