Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press
3x3
65%,75%,85%*
B. Back Squat
3x3
65%,75%,85%*
* try to get an extra rep or two
WOD
12 Min emom
5 Pull-up/T2B
10 HSPU
15 Weighted Sit-ups 45/25
SC jumping pull up/K2E or ring row
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
1 min HSHOLD (yes it counts)
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + Clean & Jerk + push jerk
then, 3x1 Clean & Jerk - build to 55% (add load each set)
Strength:
Clean & Jerk:
3x5 - 55%, 65%, 75%+
WOD
3RFT
15 Power Cleans 115/75
35 DUs
15 Push Jerks
35 DUs
RX+ 135/95
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
A. Back Squat
3x5 - 55%, 65%, 75%
B. Snatch Balance
3x3 - 55%, 65%, 75%
Metcon
5 rounds
500/400m Row
12 OHS (95/65)
Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press
3x5
B. Front Squat
3x5
WOD
15-12-9-6-3
Thrusters (115/75)
Bar Facing Burpees
RX+ 135/95
