Skill

15-ish minute Jerk practice
-Tall Jerk/Drop Jerk
1 Push Press + 1 Push Jerk + 1 Split Jerk

5 sets using 80-90% of 3RM Push Press from last week

WOD

Strength

Every :60 x 10

O: 10-8-6-4-2 Close Grip Bench
E: 6 Single Arm Dumbbell Row (6 per side)

WOD

For Time (6 minute cap)

10 Handstand Push Ups

Skill

Snatch

3 minute AMRAP @ 80% from last week
-rest 1:00
2 minute AMRAP @ 75% from last week
-rest 1:00
1 minute AMRAP @ 70% from last week

WOD

Strength

15 min to find 1 RM Strict Press

WOD

20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work)

50 Sit ups

Stength

Every 2:00 x 4 sets

5 Deadlifts, building in load each set

WOD

A. 2 sets

12-15 barbell reverse lunge per leg (from the rack)

WOD

30min AMRAP

100 Calorie Row or Bike
15 Box Jump/Step Down (24/20)
15 Burpees

Strength

Every 2:30 x 4 sets 

10 Back Squat

Strength

Push Press

Build to a 3RM in 10-15 minutes (after warm up)

WOD

3 Rounds For Time

12 Alternating Dumbbell Snatch (50/35)
300m Run

Oly

Snatch

Over the course of 10-15 min (after warming up) build to a tough single for the day

WOD

Every :75 x 14 sets

Odd: 60secs of Cindy