Warmup: ROM drills, 10 snatch push press (behind the head), 15 snatch balance, 20 OH Squats, all with PVC, 200m run WOD: “Nancy” 5 Rounds for time: 400m run 15 Overhead Squat (95#) Note your time and weight used, if modified, in your journal! Cooldown: 100 4ct flutter kicks, Roll out and stretch

Warmup: ROM, dynamic stretches, 10 PVC pass throughs, 20 jumping squats, 10 jumping pull-ups, 200m run Strength: Back Squat, deload Work – 5/5/5 @ 40/50/60% 1RM Slow tempo WOD: 3 Rounds for time 400m Run 20 Overhead Squats (65/45#) 10 Pullups Cooldown: 25 wtd situps, 20 wtd back extensions, roll out and stretch

Warmup:  ROM drills, dynamic stretches, Junkyard dog, Burgener Warmup, 10 Snatch Pulls, 10 Snatch Balance, 10 Overhead squats Strength:  Snatch Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 V-ups Cooldown:  Roll out shoulders with the lacrosse ball, roll out more »