Warm up 2x

10 shoulder retractions on floor or hanging 5 bottom up push ups 10 walking lunges reaching back with MB 10 ps torso twists with MB releases for chest, lats, forearm and upper trap

STRENGTH

15 min to build to todays 1 rep max snatch *Make jumps of 5-10 lbs as you build loads

or

15 min to build to todays 1 rep max Bench Press *Make jumps of 5-10 lbs as you build loads   WOD #1 FOR TIME 20 snatch @ 70 – 75% of todays 1 rep max *Must hold bottom of snatch for a full 2 seconds **Any outright fail is 10 burpees over the barbell penalty WOD #2 FOR TIME 20 bench press @ 75% THEN 2000 meter row

or

WOD #3 “Flight Simulator” For time: 5 – 10 – 15 – 20 – 25 – 30 – 35 – 40 – 45 – 50 – 45 – 40 – 35 – 30 – 25 – 20 – 15 – 10 – 5 Double Unders *Rounds must be unbroken **Rope must come to a complete stop after each round ***Any Round can be substituted for Air Squats Scaled down athlete can perform Single Unders: 20 – 40 – 60 – 80 – 100 – 120 – 140 – 160 – 180 – 200 – 180 – 160 – 140 – 120 – 100 – 80 – 60 – 40 – 20