Competitive WOD

1.3 pos snatch heaviest possible. 2.12 min amrap 5 power cleans 135/95 10 pistols 15 burpees 3.50 GHDSU Not for time

1. 3 position clean +1 Jerk heaviest possible no dropping (floor, hang, high hang) 2. Back Squat 5@75 3@85 1@95 1+@95 3.Double DU Annie 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit ups 4.5 min amrap 10 cals Air Bike 5 HSPU

1.Push press 5@75 3@85 1@95 1+@95 2.3 RFT 6 deadlifts 275/185 12 Box jumps 24/20 18 TTB 3.8 RFT 1 leg less rope climb 10 push ups

1.1RM snatch 2.1RM clean & jerk 3.Front Squats 5@75 3@85 1@95 1+@95 4.“Fran” 21-15-9 Thruster 95/65 Pull up

1.Hang power clean 75%x5 85%x3 90%3×1 2.Clean pull 95×3 102x3x1 3.3×3 Back squat 85% 4.Do class metcon as is or if solo do 4x1000k row rest 1:1

1.build to a 10RM close grip bench press 2. 4×3 good mornings Build from last week 3. For time 10 STO 155/105 10 C2B pull ups 8 STO 10 C2B pull ups 6 STO 10 C2B 4 STO 10 C2B 2 STO 10 C2B

1.Front Squat 3×3 85% 2. Hang Power snatch 5 @65% 2×3 @75% 2×1 @ 80% 3.5 rft 200M sprint 15 burpees Rest 1:1 4.8 rounds :40/:20 Plank holds

1.Hang Power clean 70×5 82×3 91×2 2.Clean pull 90×3 and 100%3×2 3.AMRAP 20 mins 3 Burpees 3 GTO 115/75 10 sit ups

Happy Halloween 1. Front squats 3×5 @80% 2. Hang power snatch ( above the knee) 5@ 60% 2×3 @70% 2@ 80% 3. 9-7-5 reps Power cleans 75% 1 RM Muscle ups 4. 3 sets ME calorie Airdyne full recovery between sets