WOD:
Part 1:
For Time:
Buy In: 100 DUs (50 attempts, 50 singles)
50 Deadlift (135/95)
40 Hang Power Clean
30 Front Squat
20 OHS
10 Power Snatch
*3 Burpees for each drop of the bar
Part 2:
3 Rounds Not for Time
10 Parallette Pass-throughs
30 Grasshoppers
OLYMPIC LIFTING:
Part 1:
Snatch with 3 second pause at knees, 8×2 to 80%
Part 2:
Snatch Balance / Overhead squat + Overhead Squat 5×2 at 80% of Max Overhead Squat
FitWOD:
Part 1:
10 min DU practice
Part 2:
For time
50 Attempts/50 single unders
50 KB Deadlift (2)
40 Russian Swings
30 Goblet Squat
20 Walking Lunges (2)
10 Farmer’s carry (1 length of room = 1 rep)
wgt – 1.5pd/1pd
*3 Burpees for every drop of the KB
Part 3:
3 Rounds Not for Time
10 Parallette Pass throughs
30 Grasshoppers