Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
inch worm down, carb walk back, 10 dog down push ups
coach led wod specific mobility
Skill Work
bench press 12,10,8,6,4,2
Metcon
"10 rounds
1 DL
3 strict hspu
5 T2B
7 squat jump
275/185"
Cash Out
tabata 4min 40/20
wall sit / low plank
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility
Skill Work
Coach led Jerk review
6min emom
Partner Jerks
1 push jerk + 1 split jerk
PARTNER WOD
"2 person partner sprints - for time
5 rounds ea.
5 s2oh, 5 ctb, 5 cal bike
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"
Warmup
"bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
"Snatch Progression
6min emom
1 Snatch + 1 Hang Snatch
Metcon
For time:
3,6,9,6,3
Squat Clean 155/95, 135/75, 95/65, 75/45
KB Hang Snatch 53/35, 44/26, 35/18
BBJO"
Warmup
bike or row 3 min
3rds 10 jumping jacks, 10 air squats, 10 jump squats
coach led mobility
Skill Work
3x10 ghd hip extension, 3x10 bulgarian squats, 3rds of monster walks
Metcon
30 DU
30 kb cleans
30 DU
30 KB Front Squats
30 DU
30 KB Thruster
30 DU
30 KB Swing
