Skill Work
OLY - Snatch
3 set of 3 position snatch _ hang, knee, floor
light weigh and increase slightly each round
Then, 5x1 building to moderate load
WOD
4 rds
3 Hang Snatch approx 70%
must touch floor after each rep and then start from hang.
40 DUs (singles 60)
3 rds
3 squat Clean approx 70%
8/6 calories (muist ride to the number before getting off bike - and reset)
Skill Work
Squat Complex
ohs - 5x2
front squat 4x2
back squat 3x2
WOD
14 min amrap
14 s2oh 95/65
7 lateral burpee barbell jump over
14 RKBS
7 box jumps
Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy
WOD
10RFT
25 du
5 pull ups
5 t2b
5 hspu
Warmup
3x3 ohs
2x3 snatch balance
1 hg pull + 1 hg snatch
Skill Work
Oly work
Hang Snatch
build to moderate heavy
Power Clean
build to moderate heavy
Finish with 2x3 clean pulls 110% of today
EMOM
20 min emom
5 cluster 135/95, 185/115
Row 10/8, 12/9
15 RKBS 53/35, 62/44
15 hRpu
40 DU
