Olympic Lifting Class:

-Snatch Pull with 2 second Pause 3×3 @ 110%

-Snatch Heavy Singles 5 reps @85%+

-Snatch Accessory Work:

Behind the neck Sots Press 3×5 in absolute bottom position

ENDURANCE WOD:

Pick a Hero:

Jenny

Complete as many rounds as possible in 20 minutes of:
20 OHS 45/33

20 Back Squats 45/33

400m Run

Or………

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint

Or…….

Jerry

For time:
Run 1 mile
Row 2K
Run 1 mile