Strength / Skill
Bench
4 sets of 3
a few warm-ups sets them add load each set
Wod Prep: 12 min
PARTNER WOD
2 person teams YGIG each movement
30 DB Bench Press 45/25,50/30, 70/35
2 wall walks
20 Sandbag squat jumps 50/25
2 wall walks
10 C&J 135/95, 185/115, 225/125
2 wall walks
40 Burpees
10 C&J 135/95, 185/115, 225/125
2 wall walks
20 Sandbag squat jumps 50/25
2 wall walks
30 DB Bench Press 45/25,50/30, 70/35
2 wall walks
Strength / Skill
Squat complex
4x3 Front or Back
4x1 other
WOD
10-1 ladder down
ring rows
box jumps
1-10 ladder up
k2e
wall balls
Skill Work
Oly
3x3 ohs barbell - lite weight
3x3 snatch balance - lite weight
7 x 1 power snatch + 1 hang power snatch
add slight weight each set
WOD
4 RDS
3 min each rd
10 OHS (back)
20 weight situps
Bike max
rest 1 min
Record calories"
Strength / Skill
Oly
Snatch / Clean
5 emom
1 power snatch (floor) + 1 hang power snatch
- increase load each min
1 min transition
5 emom
1-2 power clean (floor)
- build beyond wod weight
WOD
20 min emom
Death by Power Clean
- approx 70% 1rm
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Cash out
200 abs - your choice
