WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


Front squat 

18mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

Continue up to a 5RM

Work up to a 3RM touch & go power snatch

EMOM 10mins 

1st min: 3 touch ‘n’ go power snatch at 90% of 3RM

2nd min: 10-15 toes to bar 

Work up to a 10RM snatch grip dead 

Extra Credit   


For time:

50-40-30-30-10reps of:


Sit ups