Power Snatch 3-3-3 For time: 10-10-10-10-10 DB Snatch (45/20#) 10-20-30-40-50 Double unders

Non-Cowtowners: 500M Row Time Trial Cowtowners: 1000M Row Easy Tempo All: Kipping practice AMRAP 3 Minutes- TGU (35/18 or 15#) AMRAP 3 Minutes- Push ups

10 Rounds (working with a partner) 5 Push Press (95/65#) 10 Pull ups 20yd Pro Shuttle Rest while partner is working.

Floor Press – build qiuckly to a heavy 3 __________ Every 2 minutes: 5 Front squats (115/65#) 3 Box jumps (75% 1 RM height) x6

10 Rounds: 5 GHD Sit ups 3 Tire Flips 5 KBS (35#) 3 Push ups

Elizabeth 21-15-9 Clean (135/95#) Ring dips