Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
For time:
50 weighted triceps dips 45/25
40 weighted abs 45/25
30 weighted OH alt lunges
20 ring/box dips
10 Burpee Plate Jump
20 ring/box dips
30 weighted OH alt lunges
40 weighted abs 45/25
50 weighted triceps dips 45/25
Strength / Skill
15 min on clock
1 Clean and Jerk build load
hand stand hold
jump
WOD
5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders
Skill Work
Snatch
coach led snatch work then on own for 20 minutes
build to moderate 1 rep then 5x1
WOD
2-4-6-8-10 Reps for time
Snatch Grip Deadlifts 115/85
Hang Snatch
Overhead Squats
RX+ 135/95
Strength / Skill
Elbows in Bench Chest
warm up to approx 50%
then, 5 sets x 10 Reps
WOD
6rft
9 bench press 135//85
6 power clean 155/115
alternating 250/200 row / 12/10 bike
RX + 185/125 for both
Cash Out
22 push ups challenge
