Warmup
coach led-
Mobility and Dynamic movements
Barbell warmup
Skill Work
8 emom
ODD: hang snatch - high, mid, knee
EVEN: alt hspractice
WOD
16 emom
10 hang power snatch 85/55
10/8 cal ski
10 hspu
10 box jump
every minute complete a movement - the remainding time is your rest
Warmup
COACH LED:
Mobility and Dynamic movements
Barbell warmup
Skill/Prep Work
10 emom
ODD: 1 power clean + 1 hang squat clean + push press
EVEN: alternate Rig hang/kip & jump
WOD
10 min amrap
3 clusters 95/65
6 t2b
25 DU
rx + 115/75
rx ++ 135/95
Strength / Skill
Bench
10,5,3,1,1,1,3,5,10
WOD
20 min
amrap
15 push up
20 sit up
25 cal row
Strength / Skill
emom
8 Power Clean + Hang Squat Clean
WOD
3 rounds
30 Wallballs
20 HPC (115/85) Rx+155/105
10 cal Row
