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Strength: 3x3 snatches + OS@80% of 1RM(complete 3 snatches, then- without dropping the bar-complete 3 OH @80% of 1RM Snatchmplete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00 Beginners: Work to heavy triple of Hang PS or OH Squat.

Strength: Make up day, choose a strength that was missed during the week.

Strength: 15 mins to establish a heavy single of the following complex: 2 Hang Cleans + 2 Jerks Beginners - 7x2 Deadlifts, 7x2 Push Press - heavy! WOD: 1000m row -rest 3 min then.

Strength: 1) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS 2) Yoke walks - gym length.

Strength: 1)Snatch-Grip dead lifts-6X4, heaviest possible 2) :30 sec hollow hold.

Strength: 1) Push Press 6x4 - heaviest possible.