Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10 hang cleans, 5-cleans.

Strength:  Snatch 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%

WOD: Five rounds of 15-power snatch and 15-GHD sit-ups.

Games: 110/80. Two hands at a time on the ground.

RX: 95/65

L-2: 75 / 55

L-1: 35 and butterfly sit-ups.

Games Prep: 10 Muscle-ups, 100-75 / 55lb Push press, 1k row.

Endurance: Three rounds of row 1k run 800. 

Recovery:Banded shoulder stretches.