1. For Time
   50-40-30-20-10
   Med ball C&J
   Ab mat sit ups

2. Bench Press
   7x3

1. Metcon
   AMRAP 12:
   70 Double Unders
   50 Burpees over the Bar
   30 Squat clean Thrusters, 135/95
   10 MU

2. Snatch Technique
   EMOMx5: 5 TnG Snatches

5 RFT

12 deadlifts
9 hang cleans
6 push jerk

11:20

10,9,8….1

Burpees

Medball cleans 20/14 [8]

Box jumps 24/20 [20", stepups]

Toes 2 bar [bar - knees up]

Skill: Kipping for Toes 2 bar and knees 2 elbows

Then,

3 Rounds

1min Wallballs 20/14 [10]

1min Abmats

1min Goblet squats 1.5/1p [orange/green]

1min Row for calories

Rest 1min between rounds

Score is total reps and calories [178]

Pre-WOD:
Work up to a heavy snatch
WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)
6 push-ups
9 air squats

Pullups, holds at top, middle, bottom
Curls with 20s and 30s
Wall squats
Walking lunges
Abs--crunches, flutters, etc.

5min AMRAP
3 Deadlift
9 Wallball

Rest 2 min

6min AMRAP
Row 500m
Max rep snatch 135#

8.3
20 snatch.

1000M row buy in

Wednesday
wod: in partners
1A:-8 Mins to get a 3rm bench

1B:-8 mins to complete a 1 mile run

1C:-8 mins Me cal bike

1D:-8 mins Me cal ski
*2 mins rest after each station

Wod: partner Wednesday, grab a partner and go as heavy , hard and fast as possible!!