WOD

Skill-work:  3 Rounds  20 Heels elevated squat Tempo (3 sec descent)   20 Weighted Hip Thrusts  Conditioning:  “Christine” 3 rds 500 m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20)

Skill-work: 3 Rounds  12 DB Fly Press  8 weighted Dips  12 KB skull Crusher  Rest Between Rounds  Conditioning:  “Grettel” 10 Rds 3 Clean & Jerks (135/95) 3 Over the bar…

Skill-work: 5-4-3-2-1 Back Squat  Increase Weight Each Set  Conditioning: “Helen” 3 Rds 400 m Run 21 KB swings (53/35) 12 Pull ups

Conditioning:  8 Rounds  10 Thrusters  10 Pull-ups  10 Front Rack Lunges  10 SDHP  300 M Row 

Skill-work: Every Minute On the Minute for 10 Minutes  1 Full Snatch + 1 HS Snatch  Build to Heaviest  Conditioning:  10-9-8-7-6-5-4-3-2-1 Power Cleans (115/75) 15 Air Squats jump onto plate…