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
Strength / Skill
Front Squat
10-5-3-1-1-1-1-1-10
wod prep
WOD
Buy in: 800m run (speed walk 600)
5 RFT - RX+6Rds
25 DU
15 Air Squat
5 Strict Press 95/65
1 rope climb
Strength / Skill
10 min emom build to wod weight
1 deadlift + 1 hang power clean + 1 jerk
WOD
20 rds or 20 min cap
2 DL
1 Hang Power Clean
1 Jerk
based your wod on 70% of your c&J
