Skill Work
SQUATS - Choice
5x3 Front/OH/Back
WOD
6rds-top of 3min
10 barbell bench press
10 barbell box step-ups 75/45 (20""
10/8 cal Alt ski/row
- wait until top of the 3min block to complete the next rd
* wreck bag is an option
Thursday 3/2/23
Skill Work
5 min emom
lite and build to approx 70-80%
1 Power clean (floor) + Hang Power clean +2 Front squat
5 min emom
build to heavy squat clean each min (tech focus)
WOD
5 RFT
3 Squat clean 70%
6 T2b (rx+ 9)
9 Cal row (rx+12)
Then,
100 DU
Wednesday 3/1/23
Skill Work
5 min emom
2 strict Press + 1 Jerk
-build to 70-80% of strict
5 min emom
2 strict Press + 1 Jerk
70-80% for each min
PARTNER WOD
6rds 30/30 max
S2OH 70%
Wall walk
Bike
Push Ups
Ball Slam
Athletes alternate movements. When 1 athlete is wortling the other is transitioning