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
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
Strength / Skill
DL- e90on90
5-5-3-3-3-3
WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute
10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
12 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8
10 Pull-ups
Skill Work
Skill A:
5 emom 40/20
pull up progression
2 min transition
Skill B:
5 emom
Sn grip hang pull + hang power snatch - lite and build each rd
WOD
4 Rounds
4 Squat Clean135/105 rx+ 185/125
8 Barbell jump over
12 Push Ups
then,
10 Power Snatch 115/85 RX+ 155/105
