Olympic Lift Class:

15 Minutes to work on Snatch Complex:

Snatch Pull+Snatch High Pull+ Snatch+ OHS

15 Minutes to work on Clean and Jerk Complex:

Clean Pull + Clean + Jerk Dip + Jerk

Endurance WOD: Can be done straight through, or broken into rounds

40 Minute Cap

5000m Bike

3000m Row

1 Mile Run

200 Sit Ups