Wod #1 O-Lift
Snatch - (75% x 1, 80% x 1) x 3
Snatch pull - 100% (of snatch) x 2 x 3
Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
Wod #2 8 minute Amrap of
7 OHS
14 toes 2 bar
21 Kb swings 70/53 Regional standards KB must be straight up at top (get someone to judge your reps) I will go over this standard
Wod #3 Not for Time
5 sets of 4 l/r TGU go as heavy as possible
Reverse Hyper work
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