Strength / Skill
10 min emom:
ODD: 1 DL + 1 Hang Power Clean + 1 Front Squat
EVEN: Alternate between Russian KB swings & Rig Work
WOD
4rds:
200m run
22 kb swing rx+62/44
11 pull upsv rx+ ctb
5 Deadlifts 225/155, rx+275/185
then.
10 reps of 1 DL + 1 Hang Squat Clean 135/95 rx+ 185/115
Strength / Skill
Back Squat
10,5,3,1,1,1,3,5,10
WOD
For Time:
50/42 Cal Row
Directly into:
10-8-6-4-2
DB Squats 50/35 (holding 2 DBs)
weighted Ab Mat Sit Ups 45/25
HSPUs
PARTNER WOD
8 min sprint amraps
5 DL 225/155
5 hspu
8/6 Row
3 min
5 Front Squats 135/85
5 t2b
6/4 ski
Warmup
Coach Led dynamic movements then, empty barbell work
WOd Prep Work
12 min on clock
min 1-8
Snatch pull + Hang Snatch + Power Snatch
buld to wod weight
then
min 9-12
odd row 10/8 cal
even 5 kb russian + 5 goblet
WOD
For Time:
2rds:
12 American KB Swings 53/35
15/12 Cal Row
directly into
2rds:
12 Goblet Squats 53/35
12/10 Cal Row
directly into
2rds:
10 One Arm KB Snatches 53/35
10/8 Cal Row
directly into
9-6-3
Power Snatch 115/75
Burpee Bar Jump Overs 24/20
