Warm up:  400 m run; w/ a pvc--10 pass thrus, 10 windmills, 10 ohs, 10 hollow rocks, 10 sdhp; 10 squat jumps, 10 push ups

Mobility:  hips, glutes, shoulders

Skill Focus:  OHS
Warm up and build to a . . .

Wait, how'd that title get changed--it was about Kate. . .

Skill Focus: Power Snatch
Warm up and build to working weight. . .

EMOM for 10 mins
Levels 2 & 3
1 power snatch @65% of your 1 rm
1 hps

Warm up: 400 m run; 2x 10 spiderman lunges, 8 split jumps, 5 push ups, 5 ring rows

Skill Focus:  Barbell Lunge
Warm up and build to working weight. . .

Level 2 & 3: BB Lunge 8, 8, 8 (increase in weight ea set, 8R, 8L knee must touch

Warm Up: 5 burpees, 25 yards bear crawl,  5  burpees, 10 lunge steps,
25 yard high knee skip, 25-yard bum kickers

Skill Focus: Perfect Squat

WOD: 
AMRAP in any given amount of time of:
10 push ups

Warm up: 400 m run/500 m row; 10 pass thrus, 10 pvc good mornings, 5 pull ups, 5 wall walks (w/ push up), 10 slams, 10 spiders

Mobility:  shoulders, flat back to forward bend

Skill Focus:  Push Press

Warm up: 400 m run; 2 x 10 light good mornings, 10 sdhp, 15 sit ups

Mobility:  foam roll/lacrosse ball T spine, glutes, lower back; straddle stretch hold ea side and middle 30 s, 10 cat/cow

RX
30 squats
19 power cleans 135#/95#
7 strict pull ups
400 m run
6 RFT

Scaling Option A
30 squats
19 power cleans 115#/80#
7 pull ups
400 m run

Scaling Option B
30 squats

Warm up: 250 m row; 2x 1 min jumprope, 10 kb sdhp, 5 squat jumps; foam roll, leg sweeps, high kicks

Skill Focus: 1000 m row for time
Rest 5-7 min

WODS:  2 amraps – 6 mins ea w/ 3 min btwn

Warm up: 200 m shuttle run, 10 pass thrus, 10 windmills,; 2x mb clean shrugs x 5, mb high pulls x 5, db snatch x 5 ea, 5 ring rows

Skill Focus: work on your bodyweight weakness