In Wod

For Load
Thrusters
5-3-1
Rest 1:30 between sets

Stinger
500 M. Row
21 Power Snatch 95/65
21 Bar Facing Burpees
350 M. Row
15 Power Snatch 95/65
15 Bar Facing Burpees
200 M. Row
9 Power Snatch 95/65
9 Bar Facing Burpees

COMPETITOR
1. Clean and Jerk
70%/2
75%/2
80%/2
85%/1
(90%/1)3

2. Clean Pull
(107%/3)4

3. Front Squat
(83%/5)5

4. For Time
40 Cal Airdyne
21 Power Snatch 135/95
21 Bar Facing Burpees
30 Cal Airdyne
15 Power Snatch 135/95
15 Bar Facing Burpees
20 Cal Airdyne
9 Power Snatch 135/95
9 Bar Facing Burpees

WEIGHTLIFTING

OLYMPIC
Block Snatch (AK)
70% 4×2
(Sit at bottom for 2 seconds for each rep before recovery)

Split Jerk
4×2 -choose weight-
(Hold split catch position for 2 seconds for each rep before recovery)

Box Jumps
3×3

Barbell Lunges
3×6 -choose weight-

POWERLIFTING
Back Squat
Warm Up then
89% 3
91% 2.2
93% 1.1.1.1

Deficit deadlift
5.5.5

Renegade Row
10-10-10
Chin Ups

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