Warmup
bike 2 min
jump 2 min
coach led mobility
Skill/Stamina
Tabata - 30 /15
2xea Row / WB - (a1/a2 - switch)
2xea SkI / Rig - (a1/a2 - switch)
2xea Bike / empty bar snatch - (a1/a2 - switch)
2xea Jump - both
WOD
2person teams - split ygig
60 DU
50 Wall Balls
50 DU
40 k2e, t2b
40 DU
30 Pull Ups - ctb, mu
30 DU
20 Snatch 95/65, 115/75,135/95
20 DU
10 wall walk
Prep Work
8 emom
odd Power Clean build to wod weight
even alt pressup to push up & air squat
Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
135/95
Skill Work
Front Squat 3x3
increase load - moderately heavy
then,
C&J Build to starting wod weight 4x2
WOD
4 rft
200m run
12-9-6-3
C&J
115/85
135/105
155/115
175/125
then,
100 ab crunches
Strength / Skill
"Hang Power Clean 3x3 70%
Hang Squat Clean 3x2 80%
Clean PULL from floor 3x2 110%
PARTNER WOD
2 person Partner Sprints
6 min
6/4cal Asault Bike
5 burpee box jump overs
1 min transition
6 min
8/6 Row
10 WB
1 min transition
6 Min
6/4 Ski Erg
6 T2B
RX+ bike 8/6 row 10/8erg 8/6
