You are better then you think. Don't sell yourself short. That is all.

5K

Clean & Jerk – 5 x 3+1
Clean Pull – 4 x 3
Back Squat – 5 x 5

WOD will Start 30 minutes into class

4 rounds for time of:

5 Power Snatches 115/75#
10 BB Step-ups 20″ 115/75#
20 Lateral Burpees

*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.

BADGER

3 Rounds
30 Squat Cleans
30 Pullups
800m Run

Barbell Yoga: Starting positions

200 Kettlebell Swings 53/35

Power Snatch – 5 x 2
Power Clean & Power Jerk – 5 x 2(1+1)
Overhead Squat – 3 x 3

10 Min Amrap:
10 Burpees
100m Sprint

2 Back Squats EMOM for 7 minutes @ 90%

Helen
3 rounds
400m Run
21 KBS 53/35
12 Pullups

Snatch – 5 x 2
Snatch Pull – 3 x 3
Front Squat – 3 x 3

Powerclean 15 reps
Rest 1 Min
Tabata Squat
Rest 1 Min
Powerclean 15 reps
Rest 1 Min
Tabata Squat

Clean & Jerk – 5 x 2+1
Clean Pull – 3 x 3
Back Squat – 3 x 5

5 rounds for time of:

9 Push Press 115/75#
12 OH Lunges 115/75#
15 Pullups

For Time:

"Karen"
150 Wallballs 20/14

800m Run

"Annie"
50-40-30-20-10
Double Unders
Situps

Snatch – heavy single
Clean & Jerk – heavy single
Front Squat – heavy single


30 KB Snatches 24/16kg
Run 800m
30 KB Snatches 24/16kg

For time.