wod

for time

21 db snatches, arm 1 15/22.5
21 lateral burpees over dumbbell
21 db snatches, arm 2 15/22.5
21 lateral burpees over dumbbell
15 db snatches, arm 1 15/22.5
15 lateral burpees over dumbbell
15 db snatches, arm 2 15/22.5
15 lateral burpees over dumbbell
9 db snatches, arm 1 15/22.5
9 lateral burpees over dumbbell
9 db snatches, arm 2 15/22.5
9 lateral burpees over dumbbell

note: time cap: 15 minutes

post workout

3 sets

:30 plank hold
10-15 v-ups

wod

for load

shoulder press

3-3-3-3-3

push press

2-2-2-2-2

push jerk

1-1-1-1-1

note: record the heaviest load for each movement

wod

4 rounds for reps

1:00 bike for calories
1:00 deadlifts 56/84
2:00 rest

post workout

every 2:00 for 3 rounds

10 sumo stance good mornings

note: athlete chooses load

wod

for time

1,600 m run
21 clean and jerks 47/70
800 m run
21 clean and jerks
1,600 m run