SWOD
Every 30 seconds for 10 Min.

1 Hang Power Snatch
Pick a difficult but manageable load.

WOD
3 rounds for time of:
Row, 500 m
12 Deadlifts at bodyweight
21 Box Jump Overs, 24/20 in
If your deadlifts can only be accomplished 1 -3 at a time scale back to a more manageable weight.

SWOD
Power Snatch
1x3 at 65% 1RM 
1x3 at 75% 1RM 
1x3 at 85% 1RM

Rest as needed between sets.


WOD​
5 rounds for time of:
5 Hang Power Cleans, 155/105 lbs
10 Burpees

SWOD
Power Snatch
​1x5 at 60% of 1RM 
1x5 at 70% of 1RM 
1x5 at 80% of 1RM

Rest as needed between sets.

WOD
For time:
100 Double Unders
15 Burpee Onto Plates
75 Double Unders
15 Burpee Onto Plates
50 Double Unders
15 Burpee Onto Plates
25 Double Unders (Unbroken)s
15 Burpee Onto Plates​

SWOD:
Snatch
Find 1 Rep Max


WOD:
12 Min AMRAP
4 Deadlifts
3 Power Cleans
2 Front Squats 
1 Thruster

Same weight on bar for each movement! THIS IS A COMPLEX. Do not put the bar down in between rounds.