WOD:

Option 1:

15 min AMRAP

5 Power Snatches (115/85)(75/55)

10 Overhead Squats

15 Hang Power Cleans

20/15 Calorie Row

50 Double-Unders (75 Single-Unders)

Option 2:

15 min AMRAP

50 Lateral Bar Hops (45/35)

40 Hang Power Cleans

30 Front Squats

20 Strict Press

10 Squat Snatches (Power Snatches)

WOD:

Option 1:

A. Deadlift

Work up to heavy set of 3

B. 4 Rounds

21 Deadlifts (135/95)

15 Box Jump Overs

9 Push Jerks

Option 2:

A. Sumo Deadlift

Work up to a heavy set of 5

B. 4 Rounds

12 Single Leg KB Deadlift

24 Single Arm Alternate Swings

200′ Single arm OH Carry

40 KB Twists

*choose a challenging KB weight*