SKILL: 8:00 to establish a heavy single for power snatch 8:00 to establish a heavy single for power clean and jerk WOD: 10:00 to accumulate reps for points: power clean power clean and jerk power

SKILL: 4 sets: 10 alternating reverse lunges + 8 back squats WOD: for time: 50 wall ball shots 25 toes to bar 40 wall ball shots 20 toes to bar 30 wall ball shots 15

SKILL: kettlebell turkish get ups WOD: *teams of 3 5k row for time

SKILL: 4 sets: 1 push jerk + 2 split jerks WOD: 9:00 amrap: 15 push jerks 10 burpee box jump

WOD:  30:00 emom: m1: 12-15 dumbbell front squats m2: 10:15 chest to bar pull ups m3: 10-15 dumbbell lever sit ups (1 db) m4: max effort double unders m5: rest

SKILL: every :90 for 9:00: hip power snatch + hang power snatch + full power snatch WOD: “sugar daddy” for time: 21 deadlifts 400 meter run 15 deadlifts 400 meter run 9 deadlifts 400 meter