WOD

Jerk:
1 RM

5 Rounds for Time:
60 Double Unders
40 Air Squats
20 Cal Row

For Time:
50 Clean and Jerks (135#/95#)
Every minute on the minute, including the first minute, complete 5 C2B pull ups

Snatch
Work up to a heavy single
– From above the knee
– From below the knee
– From the ground

“Nancy”
5 RFT:
400M Run
15 OHS (95#/65#)

Teams of 3:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters

Rx Bar Loading – 135/95#

“Helen”

3 RFT:
Run or Row 400m
21 KBS (53#/35#)
12 Pull Ups

Strength
3×3 Back Squat

Conditioning
Teams of 3
AMRAP 20:
7 Kettlebell Swings (70/53)
7 Box Jumps (24″/20″)
Sprint
7 Burpees
Sprint

Teammates cycle through, one athlete at a time completing full rounds.
Score is total number of rounds the team completes in 20 minutes.

Sweat Class
Same as Conditioning above

Strength
Cleans
A. 5RM
B. 3RM
C. 1RM

Conditioning
4 RFT:
40 Calorie Row
1 minute rest
20 Calorie Row
3 minute rest

Sweat Class
1 minute on / 30 seconds rest
Pullups
Burpees
Bench
OH lunge
Wall Ball
OH Situp
KB Squat Clean

21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

Sweat Class
Teams of 2
5 RFT
10 KBS
5 Push Press
10 Ring Pushups
25 Double Unders