Thursday WOD:

 Warm-up

20m High Knees
20m Butt Kicks
20m Carioca
20m Bear Crawl
-Empty Barbell work
-Stretch and mobilize for lifts

Weightlifting

Snatch

3@ 65%
3@ 70%
3@75%
2@8%
3x1@ 85%

Weightlifting

2 Cleans + 1 Jerk

1@ 65%
1@70%
1@75%
1@80%
3x1@85%
*2 squat cleans + 1 jerk

Weightlifting

Back Squat

(8x3@ 80%)

Metcon

Metcon (AMRAP - Rounds and Reps)

5 Minute AMRAP
3 Burpee Pull Ups
6 HSPU
9 Deadlifts (175/115)