SKILL/STRENGTH: 4 cycles for quality, Row for cals, as fast as possible (M 10 cals/F 8 cals) Single arm DB push press, 5 per arm AHAP (1 minute rest) WOD: For time, 400 m run 15-10-5 of Dumbbell squat cleans (55/35, 35/20, 20/12.5) Anchored sit ups 400 m run OLYMPIC LIFTING SKILL: Burgener WU STRENGTH: A) 2 Position SQUAT Snatch (Above the knee + Floor) x 5 working sets (Don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%) B) Snatch Push Press 3 x3 (Perform 10 x banded pull aparts after each set) WOD: 3 rounds for time, 5 x power snatch 10 x HSPU 200 m run