PARTNER WOD
14 min amrap - A1 sprint/A2 rest - switch
1 power clean 70%- 2 burpees full-extend- 3 kb swings
3 min transition
14min amrap YGIG Chase
10 wb, 10 hang DB snatch, 10 push ups
Friday 5/5/2023
Skill Work
db bench press
4x12
WOD
12 minute amrap
2 pull up
3 t2b
4 hspu
5 ball slam
Thursday 5/4/2023
Strength / Skill
back squats
4x3
ohs
2x5 barbell warm up
1 x5 Snatch Balance
5x1 Hang high pull + 1Power Snatch
WOD
For Time:
rd1:
200 m run
12 Hang Power Snatches (75/55 lb)
15 Air Squats
20 abmat situps
25 DU
rd2:
200 m run
9 Hang Power Snatches (95/65 lb)
15 Air Squats
20 abmat situps
25 DU
rd3:
200 m run
6 Hang Power Snatches (115/75 lb)
15 Air Squats
20 abmat situps
25 DU
rd4:
200 m run
3 Hang Power Snatches (135/85lb)
15 Air Squats
20 abmat situps
25 DU
Wednesday 5/3/2023
Strength / Skill
Front squats
4x3
push press
4x2
PARTNER WOD
6 min sprints
6/4 ski, 8/6
5 hspu
5 thrusters 95/65, 115/75, 135/85
5 pull-ups, ctb
5 burpee touch rig bar above
5 box jumps, 24/20, 30/24