Strength/Skill 
1. Overhead Squat 
work up to a heavy single 

2. Snatch Balance 
work up to a heavy single 

3. Hang Squat Snatch 
work up to a heavy single 
*There will be alternate movements for those that have a problem with overhead movements. 

4. Front Squats 3x3 (same weight across) 

WOD 
A: 3 Rounds
Row 300m
Rest 1:00

B: 5 Rounds 
Row 300m 
Rest 1:00
Score is total row times.

Hoodies - please let me know ny Friday if you're interested in a hoodie. Price is $35. They are unisex. You can email me or put your name on the sign up sheet on top of the water cooler.

Strength/Skill
Snatch Balance 3x3 (Work on movement not heavy weight)

WOD
A: 3 Rounds For Time
400m Run
15 Ring Rows
12 Hang Power Snatches

B: 3 Rounds For Time:
400m Run
21 Pull Ups
12 Hang Squat Snatches 95#/65#

Strength/Skill
A:
Overhead Squat (heaviest single)

Snatch Balance (heaviest Single)

Squat Snatch (heaviest Single)

or 

B:
Shoulder Press (heaviest single)

Push Press (heaviest single)

Jerk (heaviest single)