4.3

Oly Strength (Snatch)
1A.  Block Snatch at Knee, 3 x 5 @ 70%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 4 @ 90%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 4 x 1+2 @ 65% of OHS Max

Grunt Work WOD
Not for time, but with as little rest as possible.
4 Rounds:
4 Tire Flips
50M Prowler Push
50M Sled Pull Backwards

10 Minutes of Tour de Stade
Google 'Tour de Stade". It literally means you run on every step in a stadium. All I want you to do is 10 minutes of stair work. This can be a "Fight for Air" type stair climb or a stadium. Stairs can go up or down. Just keep moving on stairs for 10 minutes.

WOD:
Class WOD

DOLF:
Travel WOD.
"Max Effort Gut Check"
12 Minute
5 Minutes of Push Ups
2 Minute Rest
5 Minute Air Squat
*For the first five minutes, begin with one set of max effort push ups. You may rest during the set in a plank position, but if you rest in any other position that set is over. In as few sets as possible, continue doing max effort push ups throughout the five minutes. If you rest longer than 10 seconds between sets then you are done with push ups even if your five minutes has not expired. The goal is to last the full five minutes and complete as many reps as possible. Even if you have to go to singles....keep going.  When the five minutes is over, rest two minutes. Repeat the same way with squats.