Warmup
Coach Led dynamic movements then, empty barbell work
WOd Prep Work
12 min on clock
min 1-8
Snatch pull + Hang Snatch + Power Snatch
buld to wod weight
then
min 9-12
odd row 10/8 cal
even 5 kb russian + 5 goblet
WOD
For Time:
2rds:
12 American KB Swings 53/35
15/12 Cal Row
directly into
2rds:
12 Goblet Squats 53/35
12/10 Cal Row
directly into
2rds:
10 One Arm KB Snatches 53/35
10/8 Cal Row
directly into
9-6-3
Power Snatch 115/75
Burpee Bar Jump Overs 24/20
Strength / Skill
9 Sets For Load:
Barbell Seated Press
10-5-3-1-1-1-3-5-10
PARTNER WOD
3 wods - 6min amraps
sprint ygig both movements
5 db press 50/35
6/4 SKI
2 min transition
5 t2b or 7 k2e
8/6 row
2 min transition
5 Box Jump 24/20 or 30/24
6/5 bike
Skill Work
8 emom
odd: 1 Clean + 1 FS + Push Press then 1 squat clean + 1 push press (build to wod weight)
even: hspu/rig prep
WOD
5 RFT: 20 min time cap
5 HSPUs
5 Thrusters 95/65 or 115/75, or 135/95
5 K2E, or TTBs
5 Power Cleans
5 Burpees
5 KB Swings 53/35, or 70/53
5 ring rows, or Pull Ups, or CTB
Strength / Skill
Clean
build to 1rm
WOD
Part A:
3 min AMRAP:
9 Cleans 135/105
6 Box Jump Overs 24/20
rest 1 min
Part B:
3 min AMRAP:
9 Ball Slam 20/14
6 Turkish sit-ups 45/25
rest 3 min:
Part C:
For time:
9-12-15
Cleans
Box Jump Overs
Turkish sit-ups 45/25
Ball Slam
