Strength / Skill
5 emom
Clean Pulls
3x each min: 1 Shrug pull (floor) + 1 Shrug pull elbows high /outside
4 emom
2x each min: Hang Cleans
3 emom
2x each min: Jerks
WOD
8 rds
200m run
3 sets of:
1 dl +1 power clean (floor)+ 1 hang power clean + 1 split jerk (moderately heavy)
Strength / Skill
C&J 12 min on the clock
WOD
7 rounds
7 t2b
7 ball slam
7 Box Jump
7 Hspu
Skill Work
8 min EMOM
1 Power Snatch + 1 OHS
increase load
PARTNER WOD
2pp Partner For Time
split evenly
18 mins
10 Power Snatch 95/65
20 cal row (10/8)
30 Wall Balls 20/14
10 Overhead Squat 95/65
20 cal bike (10/8)
30 Russian Kb Swings 53/35
RX+ more!
Strength / Skill
Back Squat
4x3 2 sec pause at bottom
Bulgarian Slit Squats
2x10 each leg (with or without weight)
WOD
100 DUs
75 butterfly Sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 knees to elbow Sit ups
100 DUs
