Warmup
2-3 min jog or bike
Coach Led - Dynamic Mobility prep wod work
then, sally
2 min bw
pause - reset
remainder of song - empty barbell
Strength / Skill
"A: Front Squat
10,5,3,1,1,1,3,5,10
wod prep
C&J build to wod wod
WOD
20 Minutes
Death by C&J
135/95
RX+ 165/115
RX++ 185/125
1 emom then + 1 each min
if unable to complete a rd then start over
Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Strength / Skill
Press Complex
Strict Press to 1rm
then Split Jerk 5x1
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Strength / Skill
Snatch balance 3x3 lite
3x 1 sn grip bs + 1sn grip bs thruster + 1 ohs
3x3 ohs increase load
Chipper
Partner chipper - YGIG
100 DU
50 kb
40 power snatch rx95/65, 115/75, 135/85
30 OHS
20 bar facing burpee jump overs
10 wall walks
20 bar facing burpee jump overs
30 OHS
40 power snatch
50 kb
100 DU
Prep Work
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Skill Work
10 min emom
ODD:
1 power clean + 1 hang squat clean
then, 1 squat clean
EVEN:
alternate Rope / hspu prep
WOD
5 rft
1 Rope Climb
3 Squat Clean
6 Hspu
9 row
