Strength / Skill
3rds: 15min cap
lite weight
add weight
add more weight
Power clean from hang + jerk
Squat clean from hang + jerk
Power clean from floor + jerk
Squat clean from floor + jerk
WOD
5 Rounds for Time
250/200 meter Row
10 Pull-Ups/T2B
5 C&J (135/95 lb)
rx+ 175/125
Strength / Skill
SQUATS Build to heavy 1 rep x 2
Front Squat
Back Squat
WOD
"Michelle" For Time:
Tabata (20 secs on/10 secs rest) 100 Back Squats (95/65) -
Straight into -
Annie 50-40-30-20-10 Double Unders Abmat Sit ups (25 min time cap)
Strength / Skill
Deadlift
15 minutes to establish 1 rm
hsholds
PARTNER WOD
2 pp partner wod
16 min amrap
A1: Row for calories
A2: 5 DL -5 lateral burpee bar jump over
- 5 hspu
switch
225/155
rx+ 275/185
Strength / Skill
With empty bar from the hang - snatch pull 5x, snatch 5x, ohs 5x
3rds:
lite weight
add weight
add more weight
Power snatch from hang
Power snatch from hang + OHS
Squat snatch from hang
Power snatch from floor
Power snatch from floor + OHS
Squat snatch from floor
WOD
5 rft
5 snatch 95/65
5 pull ups
transition 2 min
5 oh squat 95/65
5 t2b
RX+ 125/85
