Strength / Skill
coach led :
Clean to knees - pause continue from knee to shrug/extend then, Hang Power Clean
put bar down and perform 2 touch and go Power Clean
6 min emom
3 clean pull + 2 burpees + power clean
add load to wod weight
WOD
AMRAP 12:
9 Deadlifts (135/105)
6 power clean
3 Burpees bar jump over
rx+ add 20lb
scaled /masters less 20lb
modifications - base the weight on your cleans -
Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond
Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preparation for the next rd.
5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike
Strength / Skill
Bench Press
keep
10 x 50%
8 x 60%
6 x 70%
4 x 80%
10 x 70%
PARTNER WOD
16 min amrap
2 person teams split
20 Row
10 Box Dips
20 Push ups
10 box jumps 24/20
20 Ring Row
10 ski erg
2 Rope Climb
Strength / Skill
FROM RIG:
Overhead Squat
coach led pauses and snatch balance
then, 5, 3, 1,1,1, 3, 5
Prep Work
WOD PREP:
3rds of each 20/20
front squat - build
rig work
jump
WOD
AMRAP 12:
RX
5 Front Squats (155/115#)
10 t2b
20 Double Unders
INTERMEDIATE
5 Front Squats (135/95#)
10 T2B
20 Double Unders
Modifications:
5 Front Squats (95/65#)
5 K2E
20 Single Unders
Modifications:
toes to pole
calve raises
