MONDAY
A) Deadlift: 6 x 3 @ 80%
B) For Time:
21-15-9 Reps
Toes to Bar
Power Clean, 95/63#
Immediately Into
15-12-9 Reps
Strict Pull Ups*
Box Jumps, 24/20”
* Scale to feet elevated ring row

TUESDAY
A) Bench Press: 6 x 3 @ 80%
B): Every 2:00 x 5:
12 Dumbbell Deadlifts
10 Dumbbell Squats
8 Dumbbell Push Press
* Goal is each exercise unbroken (not necessarily entire complex unbroken)
C) 3 Sets:
Row 500m @ 10% faster than 2k Pace
Work: Rest 1:1, or rest while partner works

WEDNESDAY
A) Pause Clean + Pause Hang Clean + Jerk: 4x1, work between 75-85%
-0:03 pause just below knee on clean
-0:03 pause at hang (just above knee) on hang clean
B) 3 Sets
10 KB Gorilla Rows
10 Ab Wheel Roll Outs
C) 3 Sets
10 KB Seesaw Presses
10 Dragon Flags

THURSDAY
A) Back Squat: 6 x 3 @ 80%
B) AMRAP 20:
25/20 ABC or Ski Erg Cals
3 Rounds:
5 Pullups
10 Pushups
15 Squats
C) Core Work – Coaches Choice

SATURDAY
A) Low Hang Snatch + Snatch: 4x1, work between 75-85%
B) Surprise WOD