Warm-up (men 16 kg, women 8 kg)

10 Russian Swings

10 American Swings

10 Swings Right/Left

10 Cleans Right/Left

10 Clean & Jerks Right/Left

10 Snatches Right/left

WOD (5 rounds for time)

20 Double Clean and Jerks (16kg/8kg)

10 Knees to elbows

Psalm 18:1-3

1 For the choir director. A Psalm of David the servant of the LORD, who spoke to the LORD the words of this song in the day that the LORD delivered him from the hand of all his enemies and from the hand of Saul. And he said, “I love You, O LORD, my strength.”

2 The LORD is my rock and my fortress and my deliverer, My God, my rock, in whom I take refuge; My shield and the horn of my salvation, my stronghold.

3 I call upon the LORD, who is worthy to be praised, And I am saved from my enemies.