Thursday OHS Max reps at 25# more than 15RM Then 12 min AMRAP  10 snatch (95/65) 10 bar over burpee 10 swings (2/1.5)

Wednesday Thruster set new 3RM 21-15-9 Power Clean (135/95) Toes to Bar

PAMC 2.0 (24 min workout) The Power Athlete Metabolic Circuit was developed by Todd Rice for the USC football team as away to produce a larger strength and conditioning base in his athletes. We

Partner wod 310 singles  31 db strict presses 35/25 31 box step ups 24/20 31 kettle bell deadlifts 2/1.5 31 med ball cleans 20/14 31 push-ups  310 singles 31 push-ups  31 medball cleans  31 kb

CrossFit Totals 

Thrusters 3×5 starting at 90% of your 5RM, work your way up if you choose but no misses.  Then  21-15-9-15-21 Double unders Sit-ups 800 M run 

Strength 8×1 Snatch work up to 70% Add weight as needed no misses Partner WOD 500m Row partner 1 500m Row partner 2  400m Row partner 1 400m Row partner 2  300m Row partner 1