W.U. 

  • 10 Bar Squats then 3 Pause squats for 5 seconds then 5 Bar squats 3 Sets
  • 10 Straight leg deadlift Bar only 3 Pause and hold *keep bar close to the shoelaces} hold for 5 seconds and back up 3 times and then 5 reps of Straight leg deadlift 3 Sets

M.O.B. 

  • Iron Cross 15
  • Band Stretch Foam Rolling
  • 3 min Jump Rope
  • 4 laps  
  • Shoulder Stretch
  • Snatch Pass Throughs 10

W.O.D. 

  • 50 OHS M(65lbs) W(15lb-35lb)
  • 15 Pull-Ups
  • 40 OHS M(65lbs-95lbs) W(15lb-45lb)
  • 15 Pull-Ups
  • 30 OHS M(65lbs-115lbs) W(15lbs-65lbs) 
  • 15 Pull-Ups
  • 20 OHS M(65lbs-135lbs) W(15lbs-95lbs) 
  • 15 Pull-Ups
  • 10 OHS M(65lbs-185lbs) W(15lbs-105lbs) 
  • 15 Pull-Ups

Cool Down

  • Foam Roll
  • Green Band Stretch