Warmup: ROM drills, Junkyard dog, Burgener Warmup, Snatch Skills Transfer Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 20 min AMRAP 5 Snatch Pull (85/55#) 15 Hand release push ups 25 Squats Cool down: banded shoulder strengtheners, roll out & stretch

Warmup: ROM drills, 10 pullups, 15 pushups, 400m run WOD: chipper 100 pull ups 100 situps 100 hand release push ups 100 lunges Finish with Ab circuit from board. Cool down: roll and stretch

Warmup: ROM drills, Burgener warmup, junkyard dog Strength: De-load Squat Clean 5/5/5@ 40/50/60% 1 RM no max reps WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks

Warmup: ROM Drills 50m burpee broad jumps WOD: for time 1 mile run 50 hand release push-ups 50 Box Jumps 50 GHD sit ups 1 mile run Work skills. Roll out and stretch

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Cleans Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Work on skills. Roll out and stretch.