Warmup
On Own:
Easy row 500m
Coach led:
Mobility and Dynamic movements
Skill Work
8 emom
Hang Snatch
WOD
16 emom
10/8 row (rx + 15/12)
5 hang power snatch 115/85 (rx+ 135/95)
8/6 cal ski (rx+ 10/8)
10 push up
every minute complete a movement - the remainding time is your rest
Skill Work
Front Squat 3x3
Prep Work
8emom
odd: power clean build
even 5 wall ball
WOD
5rft
5 power clean 135/95 rx+ 165/115
10 wall ball
Warmup
coach led-
Mobility and Dynamic movements
Barbell warmup
Skill Work
8 emom
ODD: hang snatch - high, mid, knee
EVEN: alt hspractice
WOD
16 emom
10 hang power snatch 85/55
10/8 cal ski
10 hspu
10 box jump
every minute complete a movement - the remainding time is your rest
Warmup
COACH LED:
Mobility and Dynamic movements
Barbell warmup
Skill/Prep Work
10 emom
ODD: 1 power clean + 1 hang squat clean + push press
EVEN: alternate Rig hang/kip & jump
WOD
10 min amrap
3 clusters 95/65
6 t2b
25 DU
rx + 115/75
rx ++ 135/95
