WOD

Jerks: 3×4 3 min Amrap 6 pull ups 3 Push ups EMOM: 3 Jerks 6 weighted step ups 3-6-9 Bmups deficit push ups or HSPUS

Front squat: 6×2 7 EMOM Mins 1st- Front Sqts 2nd-burpees 3rd- front sqts 4- pull ups 5  frt sqts 6 mt climbers

5 rounds 1 Bench press 8 Box jumps 6 high pulls 2 renegade rows

6×100’s Rest :45 4X200 Rest 1:00 2x 400 rest: 2:00  

7 take me to heaven 7 HSPUS 7 Deadlifts (245/175) 7 kb swings 7 pull ups 7 front squats 7 burpees

Power Clean: 5×2 (80% one rep mx) EMOM 4mins 3 heavy power cleans 10 push ups then 32 powercleans 95/65

backsquat: 5×1 6 min AMRAP 2 backsquats 20 mt climbers

Snatch: Practice and form 4 rounds SPRINT 4 snatch (94/65) 8 High pulls 4 snatch