1. Weightlifting

A. Snatch

5 singles 85%

2 Singles 80%

1 Single 87.5%

2 singles 80%

B. Clean & Jerk

3 singles 85%

2 x (2 + 1) 80%

1 single 87.5%

2 x (2 + 1) 80%

2. CFO WOD

Complete 8 Rounds of each Tabata interval (20 seconds on/ 10 seconds off) for total reps of each movement:

Handstand Push ups

Kettlebell Swings 2/1.5p

Rope Climbs

Box Jumps 30/24″

* 1 min rest between movements

3. POST WOD Accessory

3 sets of:

9 Strict shoulder press

7 reps 90/90’s

5 reps ATYT’s (crossover symmetry)

60s plank hold