Warm up; Warmy+ 3×5 power snatch + build up 20 yards in between sets Xfit WOD; E1:30O1:30 for 22:30 minutes of; 10 wall balls (20/14) 30 secs of run, row or bike 100 hang snatches (95/65) TOTAL. Find time during the WOD to complete 100 snatches.

Warm up Warmy+ 5×5 of power cleans + 7 squat jumps Xfit WOD: EMOM for 20 minutes of; 3 power cleans (95/65) 5 front squats (95/65) 7 pull ups (14 KB swings of no pull up bar) Cash out: 10 minutes of cardio.

Warm up: Warmy+ Take 5-7 minutes and warm up on today’s exercises. Happy birthday, Lisa! Xfit WOD: For Time 1000 meter Row, run, bike… 90 DU’s 3:1 Singles 80 Air Squats 70 Push-Ups 50 Lunges 40 Hang Cleans (95/65 lb) 30 Thrusters (95/65 lb) 20 Overhead Squats (95/65 lb) 10 Snatches (95/65 lb)

Warm up: Warmy+ 4×5 clusters + a 100m run in between sets Xfit WOD: 21,18,15 for 10 minutes of: Squat clean (95/65) Cals – either row, bike, run (whatever you think produces 21,18 and 15 cals Dumbbell snatch (use either KB or DB and whatever weight you have) Rest 2 minute…then 12,9,6 for 15 minutes […]

Warm up: Warmy+ 3 rds of: 25 meter build up (start slow and finish sprinting.) 7 burpees 25 jumping jacks Xfit WOD: 5K run Make sure to time yourself. We will test again (about mid summer then early fall) If available pull up work 5×8