Front Squat 3 attempts at a new 3 rep max Then drop the weight to 80% of the new 3 rep max and complete 2 sets of 5 3 x 8 Romainian Deadlift Then for time 5 rounds of the following 400 meter run 10 power snatches  (use 50-60% of your one rep max power snatch) Post wod 3 minute planck hold hip mobility work

Rest/Make up Day

Saturdays scheduled workout will be held tomorrow at 10 am. 

 A-1 Strict weighted pull ups 3-3-3-3-3 rest 60 seconds
A- 2 5 Sets For Max reps plyo push ups rest 60 seconds

3 rounds of

400 M Run

15 T2B

15 Ring Dips ups

400 M Run

12 T2B

12 Ring Dips ups

400 M Run

9 T2B

9 Ring Dips ups

Post:

3  min AMRAP DUs

Squat Snatch 3-3-3 Heavy 

7 Rounds of:

7 Overhead squats (135/95; or 60% 1RM)

7 Box jumps

7 Calories on C2 (damper on 10/7)

Post: Rope climb

Find 3RM Press (in 3 attempts)

2x3 @ 85% of 3RM

4 Rounds of:

Every 3 Minutes Perform:

Max HSPUs

20 yard bear crawl

20 yard prowler push

Post: 3xMax TTB

Find 3RM Dead lift (in 3 attempts)

21-15-9

Chest to bar pull- ups

KBS (2 pood/1.5 pood)

Front Squats (145/115; or 45-50%1RM)

Post:

3xMax GHRs

Push Press
3-3-3-3

Dips
5-5-5-5

Then Working with a partner
5 Clean and Jerks
1 20 yard Prowler Push

Post WOD
30 GHD Sit Ups
Hip Mobility Drills