W.U. 

On Cole and Nicole

M.O.B.  Advance Strength

  1. 4x5    Behind the neck split Jerk
  2. 5x3    Squat Cleans or Full Cleans
  3. 4x5 85% Deadlifts
  4. 4x5    Power Snatch (catch in athletic position) 
  5. 4 sets of 3 Position Cleans (hanging, mid shin, from the ground) 
  6. 4x5     Box Step Ups

W.O.D.  Beginners and Advance

3 rounds for time: 

  • 20 Lateral bench jumps
  • 20 K.b swings M(44-70) W(18lb-35lb)
  • 100 yard Sprint