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
review of snatch / clean
WOD
EMOM this...
8 rds of:
3 Power snatch
4 burpee bar jump over
4min transition
10 rds
3 squat clean
25 DUs
Warmup
Bike or Row 3-5 minutes
Coach Led - Dynamic and Static Movements - WOD specific mobility
Skill Work
3rds
a1 5 each bulgarian split squat
a2 10 each tricep kick backs
a3 10 each db rows
Metcon
10 min AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Warmup
Bike or Row for 3-5 min
Coach Led Dynamic and Static movements - WOD specific mobility
Skill Work
Snatch Progression
10 min emom
1 snatch add weight each round
WOD
Tabata Barbell
Tabata deadlift, 225/155, 185/135, 155/115, 135/95
Tabata hang power clean, 135/95, 115/75, 95/65, 75/45
Tabata front squat, 115/75, 95/65, 75/45, 65/35
Tabata push press, 95/65, 75/45, 65/35, 55/25
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rds each 2 min transition between rounds
Warmup
Warm up - bike or Row for 3-5 min
Coach led Dynamic and Static movements - WOD specific mobility
PARTNER WOD
Partner chipper:
100 medball sit ups
80 kb swing
60 burpee box jump
40 ball slam
20 hspu
10 wall walk
Cash Out
partner leg ups and down!
2rds each 40/20
partner A lay flat and hold onto partner B's ankles while lifting both legs as high as possible
partner B forcefully pushes partner As legs down - repeat
