Skill Work
20 minutes on clock
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets.
Increase load each set.
Metcon
AMRAP 12:
3 Cleans - moderately heavy
6 box jumps 24/20
12 KB swings 53/35
RX + 30/24, 62/44
Strength / Skill
8 emom
odd: Deadlift prep
even: rig etc
WOD
20 min 2 min emom
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
16 air squats
Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,90%,90%80%,70%,60%
WOD
Ladder
1-10 box jumps 20"" +24"")
10-1 kb swing 53/35 (62/44)
then
1-10 wall balls 20/14
10-1 ball slams
Skill Work
"emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc"
PARTNER WOD
"20 min amrap
10 pc 135/95 rx+ 165/115
12 hspu
14 row
10 c&j
12 t2b
14 ski
