Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2: 20 hang power snatch, 15 power snatch, 10 snatch

Strength: Snatch 1) 5 x 65% 2) 5 x 75% 3) max reps x 85%

WOD: 3 rounds: 800m run, 10 Power Clean and Jerks, 10 T2B. Each time you drop from bar to break up T2B perform 1 burpee penalty. RX: 155/95

Youth and Pro Athlete

Speed: 10 rds: burpee overbox jump gym length sprint

Sealfit

Stamina: 2x 2mile tempo 2min rest between

Endurance: 4rounds 400m sandbag run, 4 rope climbs, 10 strict pull ups, 20 GHD

Mobility and Recovery

Pre-WOD: PVC pass throughs

Post WOD: banded shoulder, supine back