Oly - Snatch

1 x high hang snatch + hang snatch + snatch balance

focus on - hip ext
catch position

Met-con - 18 min AMRAP

15 box jumps
12 push press
9 TTB

Strength - 1RM Bench

chatty birthday wod

Met-con - In Teams of 3
5 rounds
200m Run
15 push ups

Skill - 3 x 20 Unbroken Pull ups

Met-con - 50 Dips
21-15-9
Air Squat
Burpee

Retest compare time

Oly - 1 RM Hang clean

Strength - 20RM Back Squat

Met-con - 8min AMRAP
15 Front Squats
12 Push press
9 TTB

Skill - 10 x 1 Legless Rope Climbs

Strength - 1 RM weighted dip

Only Class - Clean and jerk

1 x Power Clean + Push Press + Push Jerk

Focus on - bar staying tight to body
hip extension
shrug the shoulders
butt out on the catch position
high elbows

Met-con - Fran
21-15-9
thrusters
pull ups


Strength - Back Squat
2 x 10 - based off 3 weeks ago numbers