CFG WOD

WO #1
Snatch 10×3/80%
Snatch on the min.
Over Head Squats 10/70% 3×8/75-85%
5-15min Rest
AMAP in 15min
AMAP L-Hold Pull Ups
100 Jump Rops
WO #2 or 5-15min Rest
3 Rounds
800m Run
15 Split Jerks w/ M=95lbs, W=65lbs
15 Ring Dips

Oly WOD

WO #1
4 Pos. Snatch 3x3ea/
3 Pos. Snatch 3x3ea/
Power Snatch 5/ 4/ 3/ 3/ 2/
Snatch Balance 4/ 3/ 2/ 2/
Squats 5/ 4/ 2/ 2/ 2/
Partner Hams. 3×8
WO #2 or 5-15min Rest

5 Rounds
10 Pull Ups
10 Push Ups
30 Sec. L-Hold