6.5

Oly Strength
1. Snatch
     1 x 3 @ 75%, 1 x 3 @ 80 %, 1 x 2 @ 85%, 2 x 2 @ 80%             Rest 90 sec
2. Clean and Jerk
     1 x 3 @ 75%, 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 2 @ 80%              Rest 90 sec



Hill Day
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)    45 seconds rest
1B. Back Lunge/Squat Jump 4 x 8                                                   60 seconds rest
           rest 5 minutes
2. 4 x 40 uphill sprints with sandbag (20/40)                                    90 seconds rest


WOD
Class WOD

or

3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#



Jo/Bart/Kelsey:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Bar dips with 2 second hold in the bottom of dip