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CrossFit WOD:

12 min amrap:

10 snatches 95#/65# RX+ 115#/85#

10 K2E

150 meter run

Rest 5 min:

12 min amrap:

20 double unders

15 kb swings 53#/35# Rx+ 70#/44#

10 burpees

WEIGHTLIFTING/OLY CLASS

Squat snatch – work up to 90% 1 rep.Then drop to 70% 2 x 2

Back squat 5 x 2 @ 85%

Power jerk + split jerk 4 x 1+1 @70% ** Objective is perfect form

Skill: handstand walk

Accessory work: one legged kb deadlift 53#/35#

Barbell Bent over row 135#/95#