Overhead Squat Build to heavy single Snatch Balance Build to heavy single Snatch Build to heavy single ***Optional Cash-Out*** 8 Rounds: 20 Seconds Overhead Squats (45/35) 10 Seconds Rest 20 Seconds AbMat Sit-ups 10 Seconds Rest *Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. * Notes: The overhead squat and snatch balances will serve as primers today for athletes as they work towards establishing a heavy single snatch. The goal

OHS 2x10 "Cindy" 20 Min AMRAP L3 5 Pull Ups 10 Push Ups 15 Squats L2 Sub ring rows or jumping pull ups Notes: OHS should be done for quality, not heavy. Do 2 warmup sets at a light weight. Cindy is a named workout… your time should be recorded in the system. #WOD #Strength #Overhead #OverheadSquat #OHS #Cindy #FemaleWOD #PullUps #PushUps #Squats

Push Press 5-5-5 For Time L3 50 DU's 21 Power Clean (135/95) 50 DU 21 Jerks 50 DU 21 Clean (Full) L1 Sub MB for bar Notes: Push press can be done from the rack or ground. Do two warm up sets of 5. Increase weight on each set, building to a heavy 5 rep max. #WOD #PushPress #Strength #Skillwork #DU #PowerCLean #Clean #Jerk

WOD: "Grace" Level 3: For time: 30 Clean & Jerks (135/95) Level 2: For time: 30 Clean & Jerks Level 1: For time: 30 Medball Clean & Jerks (7mins. Time Cap) ROMWOD Inland Valley Strength Snatch 1 @90% Snatch + 2 OH Squat (5secs. pause at bottom) 2 X 1 @70% 4 X 3 Push Press + Push Jerk @65% 10 mins. EMOM: Odd: 10 C2B Pull-Ups/Jumping C2B Even: 12 Wall Balls #WOD #Strength #InlandValleyStrength

WOD: 30 Minute time cap: "Jackie" Level 1: 1000M Row 50 Thrusters (45#/45#) 30 Pullups Level 2: 1000M Row 50 Thrusters 30 Jumping Pullups Level 1: 500M Row 50 Air Squats 30 Ring Rows THEN: "Karabel" Level 3: 10 Rounds for time: 3 Snatch (135#/95#) 15 Wall Balls (20#/14#) Level 2: 10 Rounds for time: 3 Snatch 15 Wall Balls Level 1: 10 Rounds for time: 3 Hang Power Snatch 15 Goblet Squats THEN: In remaining time: "Cindy" AMRAP Level 3: 5 Pullups 10 Pushups 15 Air Squats

Strength: Press 3 X 5 @ 85% of 1RM *If you don't have your 1 Rep Max, do: 1-1-1-1-1 (Increase weight each set. You are looking for your 1RM) WOD: 12 Minute AMRAP: Level 3: 15 Kettlebell Swings (53/36) 50' Bear Crawl 15 Pushups 50' Bear Crawl Level 2: 15 Kettlebell Swings 50' Bear Crawl 15 Pushups (modified) 50' Bear Crawl Level 1: 15 Russian Swings 50' Bear Crawl 15 Box Pushups 50' Bear Crawl Inland Valley Strength E2MOM 10 Mins.: 2 Split Jerk @80% Superset: A) Strict Press

Skill/Strength: Double Unders 15 Minute Max WOD: 3 Rounds for Time: Level 3: 25 Wallballs (20/14) 50 Double Unders 15 Toes to Bar Level 2: 25 Wallballs 150 Singles 15 Knee Tucks Level 1: 25 Goblet Squats 150 Singles 15 AbMat Situps Inland Valley Strength 7 Mins. EMOM: Power Clean 3 @70% TNG Deadlift 5 X 3 @80% 10 Mins. EMOM: Odd: 10 Cal Row Even: 50'/40' Broad Jump #WOD #Strength #InlandValleyStrength

Strength: Deadlift 3 X 5 @ 85% *If you have not established your 1 Rep Max, do: 1-1-1-1-1 (Increase weight each round. You are looking for your 1RM) WOD: For Time: Level 3: 1000 M Row Buy-In 5-4-3-2-1 Burpees Curtis P's (95/65) 800 M Run Cash-Out Level 2: 1000 M Row Buy-In 5-4-3-2-1 Burpees Curtis P's 800 M Run Cash-Out Level 1: 500 M Row Buy-In 5-4-3-2-1 Burpees Curtis P's with Med Ball 400 M Run Cash-Out *Curtis P's: Hang Squat Clean + Lunge + Lunge + Push Press Inland Val

WOD: For Time: (6 Minute Time Cap) Level 3: 64 Pullups 8 Overhead Squats (135/95) Level 2: 64 Jumping Pullups 8 Overhead Squats Level 1: 49 Ring Rows 7 Goblet Squats ROMWOD Inland Valley Strength Snatch 1 @90% Snatch + 2 OH Squat (3secs. pause at bottom) 2 X 1 @70% 4 X 3 Push Press + Push Jerk @65% 10 Mins. EMOM: Odd: 10-15 Wall Balls Even: 8-10 Toes to Bar #WOD #Strength #InlandValleyStrength

WOD: For Time: 21 Minute Time Cap: Level 3: 50 Double Unders 50 Box Jump Overs (24/20) 50 Wallballs (20/14) 50 Abmat Situps 50 Calorie Row 50 Pushups Level 2: 150 Single Unders 50 Box Jump Overs 50 Wallballs 50 Abmat Situps 50 Calorie Row 50 Knee Pushups Level 1: 150 Single Unders 50 Box Step Ups 50 Air Squats 50 Abmat Situps 50 Calorie Row 50 Modified Pushups Inland Valley Strength Clean 1 @90% Hang Power Clean Cycling 2 X 30 secs. Max Effort Front Squat 4 X 3 @60% Accessory