Friday 4/8

Fitness-

A. Every 90 sec x 10 sets -

3 Hang (Mid Thigh) Squat Snatch

WOD

8 min AMRAP

30 Hang Clean and Jerks (95/65)

30 Pull ups (sub jumping CTB)

AMRAP Burpee Box Jumps (24/20) in remaining time

Performance-

A. Every 90 Sec x 10 sets

High Hang squat snatch + hang (above knee) squat snatch + hang (below knee) squat snatch

*start at moderate weight and build so last set is a max complex 

** does not have to be TnG

WOD

8 min AMRAP

30 Clean and Jerks (115/75)

30 CTB Pull ups

AMRAP Burpee Box Jump Overs (24/20) in remaining time

Zone-

A. Every 90 sec x 10 sets

8 DB snatches alt. Arms + 15 tuck ups

WOD

8 Min AMRAP

30 DB Thrusters

30 Ring Rows

AMRAP Burpee box jumps in remaining time