Warmup
AMRAP 7
5 cal bike
12 walking lunges
16 sit ups
12 ring rows
Strength / Skill
Deadlift - E2MOM
3 - 3 - 3 - 3 - 3
*no TnG, reset each rep
*begin at approximately 65% of your 1RM
WOD
4RFT
12 wall balls
6 toes to bar
12 goblet squats
6 cal bike
Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
5 press ups
5 empty barbell front squats
5 push press
Skill/Strength:
Front Squat
5x3
Wod Prep
2 rds of wod at 1/2 reps
WOD
20 emom
12/9 Row
5 Clusters 115/75
8 lateral burpee bar jump over
2 Rope
Strength / Skill
1:Bench
10.5.3.1.1.1.3.5.10
2:Wod Prep:
A]: 2rds (empy bar/lite load)
3dl
3 hang pull
3 hang elows high /outside
3 front squat
3 push jerk
B: Then clean / squat clean building load to wod weight
WOD
5 rds
1 squat clean 135/95
3 power clean
6 air squat
9 barbell jump over
then,
5x [1 Clean + 2 Push Jerk]
Warmup
bike or row 3 minutes
2 rounds of:
10 alt lunges
10 press ups
10 pvc good mornings
10 pvc pass throughs
barbell warm up
5 snatch deadlifts
5 snatch pulls
5 snatch high pulls
5 muscle snatches
5 power snatches
5 squat snatches
Strength / Skill
Snatch pull + top down snatch
*take 15 minutes to complete
*work on technique
*reach a working weight and do 5 singles of the complex at that weight
WOD
For time:
21 - 15 - 9
cal row
wall balls
**rest 2 minutes**
15 - 12 - 9
cal bike
hang snatch
75/55-95/65-115/75 (add weight each rd)
