Snatch Warm-Up A1 - Tall Snatch 3x3* *Empty Bar/Minimal Weight A2 - Overhead Squat 3x8* *Empty Bar/Minimal Weight WOD 12 Rounds 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m

STRENGTH A1 - Bench Press 5-5-5-5 A2 - Yates Row 4x10 WOD Accumulate 4 Minutes of Dead Hang When you drop: 50 Double Unders 20 V-Up 15 Minute Cap

Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) Partner WOD You Go I Go 25 Minute AMRAP 30 [...]

STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band Side Plank Row (red) WOD AMRAP 20 3 Wall Walk [...]

STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]

WOD "1/2 Sort of Murph" Run 800m 10 Rounds 5 Pull-Up 10 Push-Ups 10 Wall Balls (20/14) Run 800m MOBILITY Shoulder Prehab A1 - DB Trap-3 3x8/Arm (10/5) A2 - Band Pass Through 3x10