wod

for load

snatch

build to a 1 rep max

clean and jerk

build to a 1 rep max

wod

for time

15 ring dips
1,000 m row
15 ring dips
750 m row
15 ring dips
500 m row

pre workout

on a 10:00 clock

handstand practice

wod

9-7-5 reps for time of

deadlifts 56/84
hang power cleans
front squats

post workout

accumulate

50 good mornings

note: rest as needed
athlete chooses load

partnerwod

3 rounds for time with a partner

400 m run
30 walking lunges
30 pull ups

start at 15:00 and go to completion

3 rounds for time with a partner

400 m run
20 wall ball shots 6/9
20 toes to bars

note: run together; split the remaining work evenly