Part 1:

10 Minute Rep Ladder (Increasing weight each set)

12 Front Squats

6 Power Snatches

*WOD starts with a set done with an empty barbell.  Weight is then added to the bar each set.  The RX weights are:





*If you reach the final weight, continue the WOD at that weight until the time is over.

Part 2:

3 x 10

Back Squat

*Aim for at least 60+% on each set.


6:15 Olympic Lifting (Open to all levels)

A) Power Clean + Full Clean + Jerk

Every 2:00 for 14:00

B) Front Squat w/ 3 second pause (light)

5 x 5