Strength – Cleans
75% x 5
85% x 3
95% x 1(+)

For time:
20 Sumo Deadlift High Pull, 45#
30 Burpees
40 Two-arm dumbbell ground-to-overhead, 45#/30#
50 Toes to bar
100′ Walking lunge with 45#/25# plate held overhead
150 foot Sprint

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Strength – Make-up or skill day

WOD – For time
“Fran”
21-15-9 reps
Thruster, 95#/65#
Pull-ups

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Strength – Shoulder Press
75% x 5
85% x 3
95% x 1(+)

WOD – For time:
100 Pull-ups
100 Dumbbell swings, 55#/35#
100 Double-unders
100 Overhead squat, 95#/35#

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Strength – Back Squat
70% x 3
80% x 3
90% x 3 +

WOD – Four rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
4 sets of 1 pullup, 1 knees to elbow, 1 pistol each leg
40 pound dumbbell Hang split snatch, 10 reps Left arm
4 sets of 1 pullup, 1 knees to elbow, 1 pistol each leg

Alternate feet in the split snatch sets (right arm, left leg forward, left arm, right leg forward).

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Strength – Cleans
70% x 3
80% x 3
90% x 3+

WOD – 21-15-9 reps for time of:
315 pound Deadlift
30″ Box jump

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