Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
SNATCH
Burgener Warm up:
6min emom
4x hang snatch (2"",4"", 6"", land)
Metcon
10 RFT
1 power snatch
2 oh squat
3 bbjo
4 K2E
135/95, 115/75, 95/65, 75/45
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
5 Jefferson Curls
Clean Progression:
6min emom
1 hang power clean + 1 hang squat clean + 1 clean
Metcon
5 RFT
12/10 cal row
5 Manmakers
10 weighted sit ups 45/25
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"
