Monday, 5-7 WOD:

OUTLAW CF WOD:

Part A:

2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70%.

EMOM: Every Minute On the Minute

(So you will warm up your weight for the snatch.  Then every minute, on the minute, for 6 minutes, you will do 2 snatches with a full squat at 70% of your max snatch weight.)

Part B:

5 rounds for reps of:

45 sec. C2B Pull-ups (chest to bar)
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest